CrossFit duo the Buttery Bros. — a.k.a. Heber Cannon and Marston Sawyers — welcomed in Open season by teaming up with larger-than-life bodybuilder Kai Greene in the latest episode of their popular YouTube channel.
Kicking it off in the gym, Kai puts the boys through their paces with a pump all about the glutes and legs. Following a gruelling session they moved to Times Square where Kai tried his hand at his first CrossFit WOD. The team then head to the hospital to meet some first responders working on the front line of the pandemic.
Check it out:
The WOD Kai Greene completes in the freezing NYC downtown is CrossFit Hero WOD “Randy,” which is 75 Power Snatches (75/55 lb) for time. Taking short breaks between reps, Kai completes the workout in 6 minutes 40 seconds (which is considered an Intermediate-level time to complete “Randy”)!
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Kai Greene is a professional bodybuilder, artist, actor and personal trainer. He has landed in the Top 3 in four Mr. Olympia bodybuilding competitions, and is considered one of the most successful male bodybuilders of all time despite never winning the competition.
Take on Hero WOD “Randy”
- 75 Power Snatches (75/55 lb)
With a running clock, as fast as possible perform the prescribed work in the order written.
Score is the time on the clock when the last power snatch is completed.
Tips and Strategy
Good technique from the start sets the tone for “Randy.” Although the weight is light and you can get away with muscling your way through the first half, that will quickly catch up with you on the back-half of this high-rep workout. Using the legs while keeping the arms straight and relaxed allows for the upper body to have gas in the tank for the last 25-30 reps.
The way you break up your reps is up to you. Here are some options to try:
- 5 sets of 15
- 5 sets of 10, then 8-8-7-7
- 10 sets of 7, then 5
Scale the load and/or the volume in “Randy” so that the load feels light. You should be able to move quickly and complete at least 5 unbroken reps for every set. This workout should not take more than 15 minutes, so scale accordingly.
50 Power Snatches (65/45 lb)