Overview of the ‘Ricky’ CrossFit Workout
The ‘Ricky’ CrossFit workout is named after U.S. Army Sergeant William “Ricky” Rudd, who was killed in action in Afghanistan in 2010. This workout was created in his honor and is often performed on Memorial Day. The workout involves a combination of weightlifting and bodyweight exercises and is considered a high-intensity workout.
‘Ricky’ CrossFit Workout: Workout Description
- 10 dumbbell snatches (50/35 lb)
- 10 burpee box jump-overs (24/20 in)
- 10 dumbbell thrusters (50/35 lb)
- 10 burpee box jump-overs (24/20 in)
- 10 dumbbell snatches (50/35 lb)
- 10 burpee box jump-overs (24/20 in)
- 10 dumbbell thrusters (50/35 lb)
- 10 burpee box jump-overs (24/20 in)
- 10 dumbbell snatches (50/35 lb)
- 10 burpee box jump-overs (24/20 in)
- 10 dumbbell thrusters (50/35 lb)
- 10 burpee box jump-overs (24/20 in)
The workout is timed, and the goal is to complete all the movements as quickly as possible.
‘Ricky’ CrossFit Workout Variations and Scaling Options
- Reducing the weight of the dumbbells
- Reducing the height of the box jump-overs
- Reducing the number of repetitions for each movement
- Breaking up the workout into smaller sets with rest in between
It is important to choose a scaling option that is appropriate for your fitness level and abilities.
Tips and Strategies for the ‘Ricky’ CrossFit Workout
- Start with a moderate pace and gradually increase your speed as you become more comfortable with the movements.
- Focus on maintaining good form throughout the workout to avoid injury.
- Break up the workout into smaller sets with rest in between to avoid burnout.
- Use a weight that is challenging but manageable for you.
- Use a box height that is comfortable for you and allows you to jump safely.
Athlete Performance in the ‘Ricky’ CrossFit Workout
The average time to complete the ‘Ricky’ CrossFit workout varies depending on the athlete’s fitness level. Here are some average times for different levels of athletes:
- Beginner: 20-25 minutes
- Intermediate: 15-20 minutes
- Advanced: 10-15 minutes
Conclusion
The ‘Ricky’ CrossFit workout is a challenging and intense workout that honors the memory of a fallen soldier. With the right scaling options and strategies, anyone can complete this workout and experience the benefits of high-intensity interval training.