Overview of Andi Workout
The Andi workout is named after Andrea Lee, a CrossFit athlete who died in a car accident in 2014. The workout was created in her honor and first appeared on the CrossFit main site in August 2014. It is a high-intensity workout that involves a combination of bodyweight movements and barbell work. The workout is designed to challenge the athlete’s strength, endurance, and mental toughness.
Andi Workout: Workout Description
- 100 hang power snatches (45 pounds for men, 35 pounds for women)
- 100 push-ups
- 100 sit-ups
- 100 air squats
The workout is for time, meaning the athlete must complete all 400 repetitions as quickly as possible. The recommended weight for the hang power snatches is 45 pounds for men and 35 pounds for women. The athlete must complete all 100 repetitions of each movement before moving on to the next one.
Andi Workout: Variations and Scaling Options
- Reduce the number of repetitions for each movement (e.g., 75 reps instead of 100)
- Use a lighter weight for the hang power snatches
- Perform push-ups on the knees or with a raised surface (e.g., a box or bench)
- Break up the workout into smaller sets with rest in between
Andi Workout: Tips and Strategies
- Pace yourself: The workout is long and challenging, so it’s important to find a sustainable pace from the beginning.
- Break up the reps: Don’t try to do all 100 reps of each movement in one go. Break them up into smaller sets with rest in between.
- Use proper form: Make sure you’re using proper form for each movement to avoid injury and maximize efficiency.
- Breathe: Don’t forget to breathe throughout the workout. Take deep breaths during rest periods to help you recover.
- Warm-up and cool-down: Before starting the workout, perform a dynamic warm-up to get your body ready. After the workout, perform a cool-down to help your body recover.
Andi Workout: Athlete Performance
- Beginner: 35-45 minutes
- Intermediate: 25-35 minutes
- Advanced: 20-25 minutes
Conclusion
The Andi workout is a challenging workout that honors the memory of a CrossFit athlete. It involves a combination of bodyweight movements and barbell work and is designed to challenge the athlete’s strength, endurance, and mental toughness. With proper scaling and strategy, anyone can complete this workout and reap the benefits of improved fitness and mental toughness.