Alternative Athletics: Test

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

• Start with the feet on a lower target for the ring rows during the first set. Then, progress to a higher elevation in rounds 2 and 3.
• Warm up the ring muscle-ups with practice on the low rings. Pull the rings to the chest and slowly trace around the chest with control. Working on doing them slowly will improve your ability to do them quickly and under fatigue.
• Similarly, prepare the handstand push-up by starting with negatives. Control the very bottom of the rep until the head almost touches.
• Finish with 2 mini rounds of the workout. Rest 1:00 between each and sprint as fast as possible. Then, rest 3:00-5:00 before starting the workout.

RX
Test
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

• Classic CrossFit Hero workout.
• Longer higher-skill stamina-based workout.
• Most athletes should be around 7-10 rounds, while more advanced athletes could see15-20 rounds.

Strategy

• The determining factors in this workout are the muscle-ups and the handstand push-ups. Athletes that have a 15+ round Nate score, should perform strict muscle-ups and handstand push-ups.
• If you are able to complete muscle-ups and handstand push-ups but struggle with volume, try to perform today’s workout as Rx’d. However, on the muscle-ups, only give yourself 2 attempts to complete 2 muscle-ups (succeed or fail). On the handstand push-ups, take no more than :30 to complete 4-reps. Both of these boundaries will keep you moving and give you an opportunity to build volume with these movements.
• More advanced athletes should come out hot and try to hang on. 20 rounds in this workout is possible, but transitions need to be quick and you need to get ahead of the clock early in the workout.

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

• We are in the third week of our final weightlifting cycle for the year. During the next twelve weeks, we will focus on maximum effort strength, lifting some of the heaviest loads we have lifted all year with two basic barbell movements and two Olympic lifts per week. We hope to see a few resulting PRs!
• We’ll see the snatch and clean throughout the entire twelve weeks, however, the basic barbell lifts will change on the fifth week and the ninth week.
• Today, we build to our heaviest set of 3 unbroken reps. Take ample time to warm up and build to your starting weight. This should be around 90% of your 1-rep max.

Workout 3: 15 min
5 sets:
5 Chin up (supinated grip)
5 wide-grip strict pull-ups (pronated grip)
10 DB Renegade Row

NOTES

• Use a narrower grip for the chin-ups than you normally use for pull-ups. Use a wider grip for your wide-grip pull-ups. Increase the weight on the renegade rows over as many sets as possible.

Stretching: 10 min
Accumulate:
30 reach, roll, and lift