CrossFit Hero Nate

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

WARM-UP
2 sets:
1:00 Row
50-ft Toy Soldier
50-ft alternating quad stretch
50-ft High Knees in place
50-ft butt kickers
50-ft alternating Walking Lunge
50-ft Broad Jumps
50-ft skip for height
50-ft skip for distance

2 sets:
250-m row
– Rest 2:00 between sets.
​
NOTES

• Increase pace across each of the first two sets.
• In the final two sets, dial in your pace for the row.

Test
Nate
AMRAP 20:
2 Muscle Up
4 Handstand Pushup
8 Kettlebell Swing (53/70 lb)

Training
AMRAP 20:
4 Chest-to-Bar Pullups (band if needed)
8 piked push-up
16 Kettlebell Swing (33% Snatch)

Compare to 11/23/22

Stimulus & Goals

• 10-15 rounds for most athletes.
• Unbroken KB swings the entire workout.
• Great opportunity for athletes to perform high-skill gymnastics RX’d.

Strategy

• Stay unbroken for as many sets as possible.
• If you have completed this workout previously (10/19/2022 in CAP), look up your score. This will give you a goal to shoot for and ideas about potential scaling options. 

Competition: 85 min

Warm up: 20 min
See Above

Workout 1: 20 min
Nate
Compare to 11/23/22

Workout 2: 20 min
5 sets:
On a 2:00 clock:
Max-distance Row
– Rest 2:00 between sets.

Stimulus & Goals

• 1-to-1 work-to-rest ratio.
• All levels of athletes can complete this RX’d.
• Maintain consistency across all sets.

Strategy

• Push the pace at each interval. There is no need to hold back with the built-in rest.
• Beginner athletes should shoot for around 300 m.
• Advanced athletes should shoot for 500 m.

Workout 3: 15 min
3 sets:
25 weighted GHD Hip Extension
10 strict Strict Toes to Bar

NOTES

• Use a GHD hip extension load that allows you to complete the reps in 2 sets or less.
• If you need to scale the strict toes-to-bars, try to get your toes up as high as possible without allowing your body to swing.

Stretching: 10 min
Accumulate:
1:00 Banded Shoulder Stretch / Side