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
3 sets: :45 Skierg for calories 5 Inch-worm 10 Pushups 10 feet-elevated Ring Rows – Rest 1:00 between sets. 1 set: 5 Dumbbell Deadlift 5 single arm alternating kb swing / arm (eye level) 5 Ring Dips 5 muscle-up transitions 3 handstand push-up negatives 3 Handstand Pushup 3 Muscle Up (singles) 3 Handstand Pushup 2 sets: 2 muscle-ups 3 handstand push-ups 4 Kettlebell Swing (Full range-of-motion) – Rest 1:00 between sets. NOTES
RX NATE AMRAP 20: 2 Muscle Up 4 Handstand Pushup 8 Kettlebell Swing (53/70 lb) INTERMEDIATE AMRAP 20: 2 Burpee Pull up 4 Dumbbell Shoulder Press - Floor (20/35 lb) 8 Kettlebell Swing (35/53 lb) BEGINNER AMRAP 8: 2 muscle-up transitions 4 Pushups 8 KB swings (18/26 lb) – Rest 4:00 AMRAP 8: 2 low ring transitions 4 push-ups 8 KB swings (18/26 lb) Stimulus & Goals
Competition: 80 min Warm up: 20 min See above Workout 1: 20 min Nate Workout 2: 15 min 3 sets: 3 Bench Press – Building to your heaviest set of 3. NOTES
Workout 3: 15 min 5 sets: 5 Chin up (supinated grip) 5 wide-grip strict pull-ups (pronated grip) 10 DB Renegade Row NOTES
Stretching: 10 min Accumulate: 30 reach, roll, and lift
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April 2024
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