Saturday June 18th – Diamond Hill CrossFit
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Saturday June 18th

17
Jun

Saturday June 18th

22.06.18

INTENDED STIMULUS

8-15 rounds.

This is a fun take on the classic CrossFit hero workout, “Nate”, and an opportunity for athletes to practice higher skill gymnastics across a longer time domain.

Perform the muscle-ups and handstand push-ups in large or unbroken sets.

Use a DB loading that allows you to complete the cleans in 2 sets or less.

RX

AMRAP 20:
2 muscle-ups
4 handstand push-ups
8 DB power cleans (50/35 lb)

LEVEL 2

AMRAP 20:
2 chest-to-bar pull-ups
4 box piked push-ups
8 DB power cleans (40/25 lb)

LEVEL 1

AMRAP 20:
2 low-ring muscle-up transitions
4 push-ups
8 DB power cleans (25/15 lb)

SKILL WORK

Rest, stretch, recover

STRETCHING

3 sets:
10 ATY raises
:30 reach, roll, and lift

WHITE BOARD BRIEF

Target rounds | 8-15 rounds

Today’s workout is a fun spin on the classic CrossFit workout, Nate. Just like Nate, the reps in each round are relatively low which forces you to accumulate a lot of rounds across the 20:00.

The goal of today’s workout is to give each athlete the opportunity to practice some higher-skill gymnastics movements across a longer time domain. We also want to make sure that we choose movement options that allow us to complete the desired number of rounds.

Advanced athletes should challenge themselves to finish 12+ rounds and complete as many rounds as possible unbroken.

The DB power clean should not be the limiting factor in today’s workout. Choose a load that allows you to complete each round unbroken. The difficulty in today’s workout lies in the gymnastics movements.

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