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DESCRIPTION

STIMULUS

Time: 20:00

Category: Grind – With both partners working (and no real place to rest), high skill gymnastics AND a moderate-weight barbell complex, this fatigue factor in this workout will be REAL!

Goal: 10 rounds of “Nate” is a great goal for this workout!

Score: Total rounds + reps of “Nate” completed by the team of partners.

RING MUSCLE UP

2 Ring Muscle Ups will take ~:10 unbroken. Every attempt should be made to keep these sets unbroken, though at high fatigue failed reps may force singles. As teaching time is short, athletes who cannot confidently complete at least 1 Ring Muscle Up should scale to Burpee + Strict Pull Up, Burpee + Kipping Pull Up, or Burpees and Ring Rows.

HANDSTAND PUSH UP

4 Handstand Push Ups will take ~:10 when unbroken. Like the RMU, keeping these sets unbroken is a good goal. If athletes will go to singles early in the WOD, scale the volume to 3 reps. As teaching time is short, athletes who cannot confidently complete at least 2 Kipping Handstand Push Ups should scale to 4 moderately loaded Dumbbell Push Press

KETTLEBELL SWING

8 heavy American Kettlebell Swings will take < :30 seconds when unbroken. As this is a heavier kettlebell than we might normally swing, splitting the work into two sets to save on the grip is not a bad plan. Consider scaling loading for athletes who cannot keep the work to 2 sets. RUN
200m Run should take ~:45 seconds, and no longer than 1:00. Athletes who might take longer than 1:00 should consider scaling the distance to 100m.

CLUSTER

This is a low-moderate skill complex consisting of a barbell squat clean directly into a thruster. 3 unbroken Clusters will take roughly :10-:15 seconds. Loading should allow an athlete to complete the reps unbroken for the great majority of the workout.

EFFICIENCY TIPS

This workout is a grinder from the beginning. In workouts where partners swap movements like this, fatigue can set in quickly as neither partner gets a designated opportunity to rest. The pacing on the run should allow an athlete to immediately pick up the barbell.

Rest and transition between the movements in “Nate” can allow an athlete a bit of time to recover, and hopefully to move in unbroken sets, but should not be allowed to stretch out excessively.

Above all else, communicate with your partner, pick a pace from the beginning that allows you to keep moving, and HAVE FUN!

PARTNER VERSION

“Crash Landing” Partner (AMRAP – Rounds and Reps)

“CRASH LANDING”

AMRAP 20:00

Partner 1 – AMRAP of “Nate”:

2 Burpee Pull Ups

4 Handstand Push Ups

8 Kettlebell Swings

Partner 2:

200m Run

3 Clusters

Partners swap places at the completion of the clusters.

Score = Total rounds + rep sof “Nate” completed.

Subs

12/9 Cal Bike 15/12 Calorie Row

RX+-135/95#, 53/35#, Ring Muscle Ups

RX-105/75#, 53/35#

50-59-95/65#, 35/26#, Jumping Burpee PU, Box HSPU

60+-75/55#, 26/18#, Burpee Ring Row, DB PP

Basics-10 AMRAP (Indiv) Light KB, Burpee Ring Row, DB PP

INDIVIDUAL VERSION

“Crash Landing” Individual (AMRAP – Rounds and Reps)

“CRASH LANDING”

AMRAP 20:00

200m Run

3 Clusters

2 Burpee Pull Ups

4 Handstand Push Ups

8 Kettlebell Swings

3 Clusters

Score = Total rounds + reps of “Nate” completed.

Subs

12/9 Cal Bike 15/12 Calorie Row

RX+-135/95#, 53/35#, Ring Muscle Ups

RX-105/75#, 53/35#

50-59-95/65#, 35/26#, Jumping Burpee PU, Box HSPU

60+-75/55#, 26/18#, Burpee Ring Row, DB PP