CrossFit Hero WOD: Andy

Andy

For time:

25 Thrusters (115, 75)

50 Box Jumps (24, 20)

75 Deadlifts

1.5-mile Run

75 Deadlifts

50 Box Jumps

25 Thrusters

40:00 min Time cap

Advice for "Andy"

1. Break Up Reps Strategically

   For the thrusters and deadlifts, break the reps into manageable sets from the start. Avoid burnout in the early stages to keep energy for the long haul. For instance, try breaking thrusters into 5 x 5 and deadlifts into sets of 10-15.

2. Pace Yourself on the Run

   The 1.5-mile run falls in the middle, so don’t go all-out. Find a steady pace to conserve energy for the second half of the workout. This run is about keeping your heart rate manageable rather than sprinting.

3. Stay Light on Box Jumps

   Move efficiently on the box jumps by stepping down to conserve energy. Focusing on control rather than speed can help avoid fatigue.

4. Mind the Weight

   "Andy" uses a lighter weight for thrusters and deadlifts, which may feel manageable at first, but the reps add up. Prioritize good form over speed to avoid injury.

5. Focus on Recovery During Transitions

   Take a few deep breaths when switching from one movement to another. This can help to lower your heart rate and mentally prepare you for the next segment.

6. Mental Toughness

   Hero WODs are meant to be tough and mentally challenging. Remember who you're honoring, and keep pushing through discomfort to reach the end.

Completing "Andy" will test your endurance and resilience, and honoring a hero through your best effort is deeply rewarding. Tackle it smartly, stay focused, and give it your all.

The best way to tailor this workout is to reduce the reps, especially the distance on the run.

Intermediate:

20 Thrusters (95, 65)

40 Box Jumps (24, 20)

60 Deadlifts

1-mile Run

60 Deadlifts

40 Box Jumps

20 Thrusters