CrossFit WOD, March 26, 2019

Speedy NateInspiration”We all want to be bad-asses in every aspect of our lives, but it’s never going to happen if we’re always on autopilot.”
-Adriene MishlerWarm-upWarm-upI. 6 min AMRAP at light pace
10 Russian Kettlebell Swings
8 Burpees
6 False Grip Ring Rows

II. SKILL
10:00 Muscle-Up Skill Development:
A) Low Ring Transitions – (5 reps) Pull to low chest, fast sit up through rings to find the bottom of the dip position. *Not jumping to top dip support position*

B) Jumping Muscle Ups – (5 reps) Still focusing on pulling to low chest before transitioning through the rings.

C) Ring Kip Swings / Pull Ups – (3 to 5 reps of each respectively) with focus on maintaining tight positioning and wrists bent.

D) Muscle Ups – Focus on a core and shoulder driven kip. Push down on the rings with lats as the body leans back in a hollow position. Hips open to arch as lats continue driving down, then turning over quick with a fast sit through the rings.MetconMetcon (Time)4 SETS
3 Rounds of:
4 Pullups
6 Pushups
8 Kettlebell Swings 53/35

400m Run (after 3 rounds)

(30 Min Cap)*Athlete completes three rounds of the 4-6-8 then runs 400m.

Scaling:
Pull-ups — For our pull-ups today, since we only have four reps per round, work a challenging option. Meaning if you have strict pull-ups try performing 1-2 reps each round then finishing with kipping pull-ups or chest to bars.

Hand Release Push Ups — decrease the reps first, then go to the rig and modify the angle of the pushup if needed. We don’t want any worming!

Kettlebell Swing — Scale weight for all 8 to be done unbroken.

Run — Row or Ski for 500m, bike for a .6 mile/.5 mileMetcon (Time)4 SETS
3 Rounds of “NATE”*
400m Run

(30 Min Cap)*1 Round of Nate is…
2 Muscle Ups
4 HSPU
8 Kettlebell Swing (70/53)

*Athlete completes three rounds of Nate then runs 400m.
___________________________________

Scaling:
Muscle Ups — For our muscle ups today, since we only have two reps per round of Nate, work a challenging scale for MU’s. Meaning if you have kipping pull-ups and chest to bars, try strict pull up’s plus a dip per rep.

Handstand Push Ups — decrease the reps first, then decrease the height (5″ target like in the Open). Should be something you can kick up and hit for a quick set. For those who want an added challenge.. Strict HSPU’s!

Kettlebell Swing — Scale weight for all 8 to be done unbroken.

Run — Row or Ski for 500m, bike for a .6 mile/.5 mileOptional Accessory Work3 SETS
Max Distance “Gun Walk” (45/35)
-Rest as Needed b/t Sets-NewsJoin us Saturday morning as we honor Lancaster native, Specialist Joseph P. Collette who was killed in Afghanistan last Friday.

This Saturday March 30th at 5pm we celebrate by wrapping up the 2019 CrossFit Open with a Potluck party. Bring your favorite drink and eats and Open stories!

Leave a Comment

Your email address will not be published. Required fields are marked *

GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!

MEMBERSHIP HOLD REQUEST

To Request a membership hold, please fill out the form below. Warning, by filling out this form your membership will not be put on hold. This form is simply a way to let us know you would like to request a membership hold. We will then review your request, then reach out to you to confirm.

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

HAVE QUESTIONS?

We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!

ARE YOU LOOKING TO DROP-IN?

We Would Love To Meet You!
WARNING!
Class Sizes Are Limited.

If you would like to reserve a spot... Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.

OUR DROP-IN RATES

$15 Per Class

OUR Information:

Location:

702 S Ewing St, Lancaster, OH 43130, USA

PHONE:

GIVE US A CALL
(740) 277- 7148

OUR PRICING IS SIMPLE

We Want To Offer You
The PERFECT Membership For YouR NEEDS.

Simply fill out the form below
& one of our amazing coaches
will send you our current
membership information.