Hero WOD: Nate

NATEAMRAP · 20:00

In honor of U.S. Navy Chief Special Warfare Operator (SEAL) Nate Hardy, killed in Iraq in February 2008.

Complete as many rounds as possible in 20 minutes of:
2 muscle-ups
4 handstand push-ups
8 kettlebell swings

Start Nate with the timer

Free. Opens the workout in OpenWorkouts with a timer and score logging.

Loads

Rx

Men: 70-lb kettlebell

Women: 53-lb kettlebell

Scaled

Men: No official scaled version published on CrossFit.com. Reduce the load or reps, or use an easier variation of each movement.

Women: No official scaled version published on CrossFit.com. Reduce the load or reps, or use an easier variation of each movement.

Movements

Ring Muscle-Up
Handstand Push-Up
Kettlebell Swing

Movement standards

Muscle-ups finish with arms locked out above the rings. Handstand push-ups: head touches the floor or mat, arms lock out at the top. Kettlebell swings finish overhead with the bell over the midfoot.

Equipment

Gymnastics Rings
Kettlebell
Wall for handstand push-ups

Coaching notes by goal

Bulking: Gymnastics Strength Volume

Before: Strict ring dips and strict pull-ups, 3 x 5 each.

Pacing: Singles on muscle-ups from the start; never miss one. Swings are the rest.

After: 3 x 10 dumbbell strict press.

Nutrition: Surplus (+300 kcal).

Maintaining: Skill Under Fatigue

Before: Muscle-up transitions, kip swings, 2 practice rounds.

Pacing: Steady round every 60-75 seconds. Move on the clock, not by feel.

After: Wrist and shoulder mobility.

Nutrition: Maintenance.

Cutting: Short Sets, Fast Transitions

Before: Banded shoulder work, light swings.

Pacing: Use your muscle-up and HSPU scaling so reps never fail. Keep moving.

After: 10 min Zone 2.

Nutrition: Deficit; protein at every meal.

Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.

Source: crossfit.com/benchmark/nate