HUMP DAY HELP
10-15 rounds for most athletes.
Unbroken kettlebell swings the entire workout.
Great opportunity for athletes to perform high-skill gymnastics RX’d for the first time in a workout.
4 handstand push-ups
8 KB swings (70/53 lb)
2 burpee pull-ups
4 box piked handstand push-ups
8 KB swings (53/35 lb)
4 Ring Rows
4 Jumping Ring Dips / Box Dips
8 RKB Swings (35/26#)
Rest, stretch, and recover
30 reach, roll, and lift
WHITE BOARD BRIEF
Target | 10-15 rounds
Nate is a classic CrossFit hero workout and is a great opportunity for you to potentially RX a higher-skill gymnastics workout for the first time.
Today is also a good check-in to see how our focus on gymnastics in October is shaking out with a bodyweight-centric workout.
Only scale the workout if you cannot safely perform the movements as prescribed. If you can move well, it’s alright to fall short of the 10-round mark, even if it’s by a wide margin.
Look to scale today’s workout to promote skill development for the muscle-ups and HSPU. This may mean reducing the load of the KB to save more energy for the gymnastics or simply performing 1-2 muscle-up attempts/round.
In the warm-up, everyone will go through a low-ring progression to prepare for the muscle-up. This will likely be what most people will use as a scale for the workout.