Beginner strategy
Randy: train the right version of the test.
A practical starting point for athletes building toward the full Randy HERO WOD. Use the plan, then adjust with a qualified coach when needed.
Choose your current level
Strategy overview
Your work starts with the right dose.
Use light weight and break into small sets.
Recommended gear
- Barbell and plates (75 lb men / 55 lb women at Rx)
- Chalk
- Thumb tape (for hook grip)
Pacing
Beginner pacing strategy.
Control the start, stay aware of your movement quality, and give yourself a chance to finish with intent.
Break into sets of 5-10
Rest briefly between sets
Focus on form over speed
Movement
Make the reps count.
Use these cues to retain the purpose of the workout while respecting the ability you bring to it today.
Power snatch: Use hips, not just arms
Reset grip as needed
Keep bar close to body
Scaling
Keep the intended stimulus.
Scaling is not an afterthought. It is how you stay in the workout, practice useful positions, and build toward what comes next.
Scale with a reason.
Choose an option that keeps good form and preserves as much of the workout’s character as your current ability and available equipment allow.
CrossFit beginner option (WOD 230619): 50 power snatches at 22 lb (men) / 15 lb (women)
New to Olympic lifting: drill the snatch first, then cut load and reps
Rest as needed
Coach notes
Beginner success tips.
Tip 01
Warm up shoulders and hips
Tip 02
Don't rush early sets
Tip 03
Focus on technique
Next step
Ready to take on Randy?
Review the full standard, use the strategy that matches your current capacity, and keep the work honest.