SATURDAY 6.6.20
Lowry CrossFit – CrossFit
MC: “Man on Fire” (Time)
For Time:
5 Rounds of “Nate”
100 Double Unders
4 Rounds of “Nate”
100 Double Unders
3 Rounds of “Nate”
100 Double Unders
2 Rounds of “Nate”
100 Double Unders
1 Round of “Nate”
STIMULUS
DESCRIPTION
In this longer conditioning piece, we’ll pair rounds of the Hero Workout “Nate” with double unders
1 Round of “Nate”:
2 Ring Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70/53)
The small rep numbers in “Nate” allow for big sets despite the gymnastic complexity and heavier kettlebell load
You’ll complete all 5 rounds of “Nate” before moving on to the double unders and so on…
The intended time range for this workout is between 17-25 minutes
RING MUSCLE-UPS AND HANDSTAND PUSH-UPS
Choose rep numbers or variations on the gymnastics movements that allow for unbroken sets across the board
KETTLEBELL SWINGS
The kettlebell swings finish all the way overhead
These should be performed with a moderately heavy weight that allows for unbroken sets
DOUBLE UNDERS
Choose a rep number or variation that you can complete in 2 minutes or less
EC: Metcon (No Measure)
EXTRA CREDIT:
3 Supersets:
30 Plank Rows (Switch Every 5 Reps)
30 Weighted AbMat Sit-ups
Rest 2 Minutes Between Sets
STIMULUS
Choose weights for the plank rows and the weighted sit-ups that allow you to complete the 30 reps with 1 break
Switch arms every 5 reps on the plank rows
Hold the dumbbell high up on your chest for the weighted sit-ups
You can increase weight each superset or stay at the same load across