In what’s being called ‘HERO Friday,’ the first two individual events for the 2015 CrossFit Regionals have been announced:
75 snatches (75 / 55 lb.)
Time cap: 6 minutes
12 rope climbs
9 rope climbs
6 rope climbs
M 115-lb. thrusters, 15-ft. rope
F 75-lb. thrusters, 15-ft. rope
Time cap: 16 minutes
Speaking on the CrossFit Games Update Show, Dave Castro (Director of the CrossFit Games) explained his reasoning behind selecting the two workouts:
“I knew Tommy V was going to be in there, and as I started looking for other options for workouts on Friday, I had this idea—‘Why not make it a HERO day?’ Make it a day where we honor those that have given their lives for our freedom and celebrate that. So I was building off of Tommy V, and I needed a second workout for the day. Randy, in its short nature and singular movement, really compliments the longer nature and movements of Tommy V.”
As Pat Sherwood noted, most athletes hoping to make it to the Games are used to doing workouts with heavy weight. Randy is a slight curveball in this regard, as it is essentially a sprint workout—no doubt we are going to see some blazing times across all Regionals for men and women.
“If you pace Randy—pacing means you’re not going to do well.”
The weight of Tommy V and rep format should be manageable for all Regional athletes. The workout is going to be decided on the rope climbs. 12-9-6 rope climbs sandwiched between those thrusters means that transition time and rest is going to be key. Athletes that don’t pace the rope climbs—or have poor technique—are going to suffer as a result.
But who are the early favorites to post the best times for the first two events at Regionals? According to Tommy Marquez, the two athletes to look out for on Randy are Mat Fraser and Kara Webb. For Tommy V, he’s picking Elijah Muhammad from the South East and Julie Foucher to record the best times.
Photo courtesy of CrossFit Inc.