CrossFit TW18 – CrossFit
5min Brief…
Session Goal/Focus/Time & Run Down…
GOAL…
Maintaining consistency during twist on hero WOD “Nate”.
FOCUS…
Proper scaling selection for the MU’s and HSPU’s.
TIME…
Total working time today is 40 minutes!
Session Plan…
Below
Warm-up
Warm-up (No Measure)
5min AMRAP…
10 RKBS
8 Burpees
6 False Grip Ring Rows
Skill Work
10min…
5 False Grip Transitions
5 Jumping False Grip Muscle Ups
3-5 False Grip Kip Swings / Pull Ups
1-2 Muscle Ups
Scaling Options for WoD…
Muscle Ups – Burpee Pull Ups
HSPU – DB Stict Press
KBS – Weight UB / KB Goblets
Run – 500m Row / 2min Bike
Metcon
Metcon (Time)
30min Time Cap…
4 SETS…
3 Rounds of “Nate”
2 Muscle Ups
4 HSPU
8 KBS 24/16 (32/24)
…Then…
400m Run
…Rest 1min…
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“1 Round of Nate is…”
– 2 Muscle Ups
– 4 HSPU
– 8 KBS
*Athlete completes three rounds of Nate then runs 400m. Rest a full minute before starting the next set.