• Teaching Temporary & Class Overview
As we speak is all about high-skill gymnastics and upper-body quantity underneath fatigue, with a give attention to clean transitions and sustainable pacing. We’ll begin with a targeted warm-up that primes shoulder stability and ring management earlier than shifting into ability progressions for the ring muscle-up and handstand push-up. Use this time to satisfy athletes the place they’re—encourage high quality reps over amount and reinforce modifications that permit for technical consistency. The exercise is the 20:00 benchmark AMRAP “Nate,” a traditional CrossFit Hero Exercise and triplet that builds shoulder density by means of pushing, pulling, and heavier kettlebell swings. Athletes ought to intention for unbroken units with deliberate transitions to keep away from early burnout. Encourage pacing that helps repeatable rounds—90 seconds per spherical for superior, nearer to 2:00 for many. The main target for modifying athletes at the moment will likely be centered round holding them to that 10-14 spherical vary inside the 20 minutes.
metcon: NAte
Full as many rounds as attainable in 20 minutes of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 2/1.5 pood
Chief Petty Officer Nate Hardy was killed Sunday February 4th throughout fight operations in Iraq. Nate is survived by his spouse, Mindi, and his toddler son Parker. We’re asking the CrossFit neighborhood to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit score Union, Constructing 200, FTC Dam Neck, Virginia Seashore, VA, 23461.
Equipment:
4 rounds for high quality of:
10 Dumbbell Bench Press, choose load
10 Dumbbell Glute Bridge Pull Overs, choose load
Toes Elevated Glute Bridge, 30 secs
