Today’s workout is a take on a classic CrossFit Hero workout Nate. Typically, you are trying to complete as many rounds and reps as possible in 20 minutes. Some might say the clock saves you. However, today, the goal is to get through 10 rounds as quickly as possible. The kettlebell loading should be moderate and allow you to go unbroken through your sets. Athletes performing this workout as prescribed should aim to complete a round in 2 minutes or less. Review the last time we performed Nate to help you choose appropriate options for today’s effort.

Warm-up | 4:00

1:00 min False grip ring rows

1:00 min Shoulder taps

1:00 min Scap pull ups

1:00 Handstand hold

Tech | 3:00

Kipping Muscle Up

Kipping Handstand Push-ups

The Kettlebell Swing

Specific Warm-up | 16:00

Ring Muscle Up Progression | 7:00

• 3-5 ring muscle up transitions (positions 1, 2, 3, and 4)

• 3-5 ring muscle ups using a band

• 2 ring muscle ups

Handstand Push-ups | 6:00

• 3 kick to a handstand against the wall and slowly lower to an Abmat + 1/4 push

• 3 kick to a handstand against the wall, then slowly lower knees to chest

• 3 kipping handstand push-ups

Kettlebell Swings | 3:00

• 3-5 kettlebell swings at light load

• 3-5 kettlebell swings at moderate load

• 3-5 kettle swings at workout weight

WOD | TC: 20:00

Task-Priority Nate

RX:

10 rounds for time of:

2 ring muscle-ups

4 handstand push-ups

8 kettlebell swings

♀ 53 lb

♂ 70 lb

Intermediate option:.

7 rounds for time of:

2 ring muscle-ups

4 handstand push-ups

8 kettlebell swings

♀ 35 lb

♂ 53 lb

Beginner option:

7 rounds for time of:

2 low-ring muscle-up transitions

4 dumbbell shoulder presses

8 kettlebell swings

♀ 18-lb kettlebell and 15-lb dumbbells

♂ 26-lb kettlebell and 20-lb dumbbells

Cooldown | 5:00

Banded shoulder stretches

Enjoy!