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.
4 handstand push-ups
8 DB power cleans (50/35 lb)
2 chest-to-bar pull-ups
4 box piked push-ups
8 DB power cleans (40/25 lb)
2 low-ring muscle-up transitions
8 DB power cleans (25/15 lb)
Rest, stretch, recover
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.