Monday 230619

Saturday 240608

Saturday 240608

CrossFit Service Cup, Workout 2

Randy

For time:
75 power snatches

♀ 55 lb
♂ 75 lb

Time cap: 10 minutes

Compare to 240410.

Post time or reps to comments.

Scaling:
Today's workout is the second 2024 Service Cup workout in honor of Randy Simmons, an LAPD SWAT team member who died in the line of duty on Feb. 7, 2008.

This is a fast, lightweight barbell-cycling workout similar to the benchmark workout, Isabel. Choose a load that allows you to perform at least 10 unbroken reps every time you pick up the barbell. The load should feel light (very light for some). Reduce the load so you can perform multiple reps unbroken and complete the workout in less than 8 minutes. Athletes who are less familiar with Olympic lifting should take time to drill the mechanics of the snatch and reduce the load and reps.

Intermediate option:
For time:
50 power snatches

♀ 45 lb
♂ 55 lb

Beginner option:
For time:
40 power snatches

♀ 35 lb
♂ 45 lb

Resources:
The Power Snatch
CrossFit Hero and Tribute Workouts

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Jessé Motta at VP CrossFit in São Paulo, Brazil.

Wednesday 240410

Wednesday 240410

Randy

For time:
75 power snatches

♀ 55 lb
♂ 75 lb

Compare to 230619.

Post time to comments.

Today's workout is in honor of Randy Simmons, 51, a 27-year LAPD veteran and SWAT team member who was killed Feb. 7, 2008, in the line of duty. He is survived by his wife, Lisa; son, Matthew; and daughter, Gabrielle.

Scaling:
Today’s Hero workout is a sprint. The loading should feel light (very light for some). Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 8 minutes. Athletes who are less familiar with Olympic lifting should take time to drill the mechanics of the snatch and reduce the load and reps.

Intermediate option:
Same as Rx’d

Beginner option:
For time:
50 power snatches

♀ 15-35 lb
♂ 25-45 lb

Resources:
The Power Snatch
Jonne Koski Sets Randy Record at the 2015 Regionals

Visit CrossFit Hero and Tribute Workouts to see the six newest CrossFit Hero workouts: Triple Deuce, TPT9000, Garbo, McCartney, Wesley, and Hammy.

Find a gym near you:
View the CrossFit map

Featured photo:
Photo: 2024 CrossFit for Health Summit in Austin, Texas

Wednesday 210203

Wednesday 210203

Randy
For time:

75 power snatches

♀ 55 lb. ♂ 75 lb.

Post time to comments.
Compare to 150506.

Scaling:
Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 8 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of the snatch and reduce the load and reps.

Intermediate Option:
Experienced athletes should attempt this workout as written, with an 8-minute timecap.

Beginner Option:
50 power snatches

♀ 15 lb. ♂22 lb.

Friday 240329

Friday 240329

Grace

30 clean and jerks for time

OR

Isabel

30 snatches for time

♀ 95 lb
♂ 135 lb

Post your workout choice, time, and load to comments.

Compare to 230207.

Scaling:
Grace was first posted on CrossFit.com on June 24, 2004, and Isabel on Nov. 11, 2004. They are two of the fastest CrossFit benchmark workouts — top athletes can complete either of these workouts unbroken and in less than 1:30. Reduce the load as needed so you can perform multiple reps unbroken and complete the workout in less than 10 minutes. Athletes who are less familiar with Olympic lifting should take time to drill the mechanics and drastically reduce the load.

Intermediate option:
30 clean and jerks for time
OR
30 snatches for time

♀ 75 lb
♂ 115 lb

Beginner option:
30 clean and jerks for time
OR
30 snatches for time

♀ 55 lb
♂ 75 lb

Resources:
The Clean and Jerk
The Power Snatch
Graciano Rubio Does 225-lb Grace
Kelly Friel Takes on 145-lb Isabel

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Nicolás Glenny at CrossFit Coraje in Madrid, Spain.