Overview of the ‘Andy’ CrossFit Workout
‘Andy’ is a CrossFit workout named after U.S. Army Sgt. 1st Class Andrew T. Weathers, who died in Afghanistan in 2014. The workout was created in his honor and is often performed on Memorial Day. ‘Andy’ is a high-intensity workout that involves running and overhead squats. It is a challenging workout that requires a high level of fitness and endurance.
‘Andy’ Workout Description
The ‘Andy’ workout consists of the following movements, performed for a total of five rounds:
- 400-meter run
- 21 overhead squats (95 pounds for men, 65 pounds for women)
The workout is timed, and the goal is to complete all five rounds as quickly as possible. The recommended weight for the overhead squats is challenging, and it is important to maintain proper form throughout the workout to avoid injury.
‘Andy’ Workout Variations and Scaling Options
Not everyone will be able to perform the ‘Andy’ workout as prescribed. Here are some common scaling options:
- Reduce the weight of the overhead squats
- Reduce the number of rounds
- Reduce the distance of the run
- Substitute the overhead squats with front squats or air squats
It is important to choose a scaling option that is challenging but still allows you to maintain proper form throughout the workout.
Tips and Strategies for ‘Andy’ Workout
Here are some tips for completing the ‘Andy’ workout efficiently and safely:
- Pace yourself during the runs to conserve energy for the overhead squats
- Break up the overhead squats into manageable sets to avoid burnout
- Focus on maintaining proper form throughout the workout to avoid injury
- Warm up properly before starting the workout, and cool down properly afterwards
Athlete Performance in the ‘Andy’ Workout
The average time to complete the ‘Andy’ workout varies depending on the athlete’s level of fitness. Here are some average times for different levels of athletes:
- Beginner: 30-35 minutes
- Intermediate: 25-30 minutes
- Advanced: 20-25 minutes
The ‘Andy’ workout is a challenging CrossFit workout that honors the memory of a fallen soldier. It involves running and overhead squats and is timed for five rounds. It is important to choose a scaling option that is challenging but still allows you to maintain proper form throughout the workout. By pacing yourself, breaking up the overhead squats into manageable sets, and focusing on maintaining proper form, you can complete the ‘Andy’ workout efficiently and safely.