Wednesday October 19th – Diamond Hill CrossFit
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Wednesday October 19th

18
Oct

Wednesday October 19th

22.10.19

HUMP DAY HELP

“Pumpkin Spice with a nice price”

NATE

INTENDED STIMULUS

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.

RX

AMRAP 20:
2 muscle-ups
4 handstand push-ups
8 KB swings (70/53 lb)

LEVEL 2

AMRAP 20:
2 burpee pull-ups
4 box piked handstand push-ups
8 KB swings (53/35 lb)

LEVEL 1

AMRAP 20:
4 Ring Rows
4 Jumping Ring Dips / Box Dips
6 Push-ups
8 RKB Swings (35/26#)

SKILL WORK

Rest, stretch, and recover

STRETCHING

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.

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