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.
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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!