Saturday, 10.19.24

“Nate”
20 MIN AMRAP
2 Ring Muscle Ups
4 Handstand Push Ups
8 KB Swings 70/53

Nate is one of CrossFit’s Hero WODs. Chief Petty Officer Nate Hardy was a Navy SEAL who was killed in combat on February 4, 2008.
This workout is one way you can honor Nate, as well as our other fallen heroes.

Program Notes:
We are taking a break from the Jerk work this week and for the next four weeks leading up to Veteran’s day we will be hitting Hero WODs that fit appropriately into our program.
Aside from “Nate” being a personal favorite workout of mine the work out fits well with the program block thus far. Consider this a “mid term” exam. We have been doing progressive work for
all elements involved. HS and Overhead strength work, upper pulling and pressing work, dynamic posterior chain work, endurance and stamina have all been progressed over the last 6 weeks.

Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
Intermediate:
Banded Ring Muscle Ups
2 Hand Stand Push Ups
KB 53/35

Scaled:
4 Push Ups + 4 Banded Pull Ups
4 DB Z Presses
KB 35/26

Beginner:
5 Ring Rows + 3 Knee to plank Push Ups
4 Db Z Presses
KB 26/18