SATURDAY 6.6.20

5
Jun

SATURDAY 6.6.20

Lowry CrossFit – CrossFit

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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