HERO WOD 201111 - VETERANS DAY

Today we honor and thank all those who have served our country in times of war or peace.


To commemorate this day, join us for the HERO WOD "NATE"

In honor of U.S. Navy Seal, Chief Petty Officer Nate Hardy, who was killed Sunday February 4, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.


Warm-up

3 ROUNDS

  • 30s Du/Su

  • 5 Pull-Ups

  • 5 Ring Dips

  • 10 Russian Swings, light weight

  • :20 second handstand hold or plank

Scaling Options:

  • 2:1 Muscle Up to Pull-Up

  • 2:1 HSPU to Push-Up

  • 1:1 HSPU to Pike Push-Up

  • Kettlebell Swings: 72/53# American-style. Scale the weight not the movement.

Strategy:

  1. Play For Minute 12-20- With any 20 minute AMRAP, you run the risk of blowing yourself out if you go out too fast. Look at the clock after each completed round until around minute 8. If you are breathing very heavily, back off a bit.

  2. Pace HSPUs and Muscle Ups– If you are proficient with muscle ups and HSPUs, a round of Nate can be completed in about 45 seconds. That’s a 26 round pace, which means 50+ muscle ups and 100+ handstand pushups. Unless you’re going to the CrossFit Games, that pace is unlikely. Don’t feel like you have to go unbroken on either movement. You shouldn’t fail a set until after the 12-15 minute mark.

  3. “Snatch” Your Swings– Pull kettlebell up in front, closer to a KB Snatch. This decreases the space the KB has to travel and is more efficient than a traditional KB swing. Over the course of the workout, it will save time and energy.

  4. Scale Appropriately– Scale MU and HSPU accordingly.

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