Task-Priority Nate
10 rounds for time of:
2 ring muscle-ups
4 handstand push-ups
8 kettlebell swings
♀ 53 lb
♂ 70 lb
Post time to comments.
Compare to 221018.
Scaling:
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 all of your sets. Athletes performing this workout as prescribed should aim to complete a round in 2 minutes or less. Look back to the last time we performed Nate to help you choose appropriate options for today’s effort.
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
Coaching cues:
For the muscle-up, as you begin to press/pull the rings to your sternum, bring your hips up toward the sky. Meeting the rings with your body parallel to the ground will make the transition much easier as you begin to fatigue.
Resources:
The Kipping Muscle-Up
The Kipping Handstand Push-Up
The Kettlebell Swing
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Comments on 241015
75 Comments
Intermediate, bar MUs, 50# kb
15:29
Used 53lb, 12:42
M56/150
Scaled to 10RFT-
2 Pull-ups/2 ring dips
4 push-ups, feet on 30", hands on 10# weights
8 KB swings 50#
9:46
10 rounds for time of:
2 pull ups- first couple were straight, the reat kipping
4 handstand push-ups
8 kettlebell swings 20kg
9:20
As rx'd, 15:50.
Had to do extended warm-up on muscle-ups to feel comfortable in the bottom position of the ring dip. But felt good in the workout. Kept just under redline to make sure I didn’t
fail any MUs. I failed the last rep (twice), so went a little too hard at the end. My best Nate is 13 rounds (in 20 min), so this was fairly comparable.
51m/5'10"/180
10 rounds for time of:
2 strict C2B+ ring dips
4 shoulder presses 95lb
8 russian kettlebell swings
♂ 70 lb 14:15
Rx. 8:46
Rxd
15:34
12:54
Scaled to 53 lb kettlebell
M/35/203
RX 11:20
My Training on Wednesday afternoon, October 16.
7 Rounds For Time of:
2 Low Ring Muscleup transitions
4 Strict Handstand Pushups
8 Kettlebell Swings 53 lb
I completed the Workout in 16:39 minutes.
https://youtu.be/CEDGJLQ-JZk
9:50
4 pullups
4 DB shoulder press, 30lbs
8 swings, 24kg
11:54
M- 53/ 5'7 / 220
Intermediate- scaled to jumping muscle-ups, banded happy, #50 kb(no #53)
rnd 1- 1:28, rnd 2- 1:37, rnd 3- 1:43, rnd 4- 1:37, rnd 5- 1:42, rnd 6- 1:42, rnd 7- 1:34, Total- 11:28
As RX workout 19:13"
10 Rounds as prescribe
2 Ring Muscle Up
4 Hand Stand Push Ups
8 Kettelbell swing 70lb
Almost Rx, ring muscle ups from knees to 65" rings(no push off), 4 kipping HSPU, 8 kettle-plate swings @70lbs. 10 rounds in:
11:05
221018
Same setup, full Nate
13 rounds + 2 reps
M/30s/230lbs
9:52 Rx
Awesome!
16 min time cap
completed 8 rounds
6 pull ups
6 dips
4 HSPU
8 kb swings @ 71
Held 1:15/rd for 9 rds
Time 11:45
M 54/205/6’
10 rnds
2 jumping bar muscle ups
4 hspu
8 kbs @53#
13:08.
8:03 Intermediate
*HSPU to abmat*
GWU: KB Complex
10DL/5-5 Windmill/10 Russian Swing/10 Gob Sqt/10 Full Swing/30’ Forward Crab Walk
SPWU: MU
10 False Grip Ring Row/2(:5) Ring Support with Slow Neg/5 Low Ring MU/5 Low Ring Straight Leg MU/5 min MU Pract.
HSPU
5(:5) Kickup to Hold/5(:5) Headstand/5 Slow Neg lower/5 Kipping HSPU
7 rounds for time of:
2 low-ring muscle-up transitions
4 dumbbell shoulder presses @ 30lb DBs
8 kettlebell swings @ 35lb KB
TT: 6:30
7 RFT
7 hang clean at 115
7 front squat at 115
7 s2oh at 115
7 bar facing burpees
Time: 14:06 Rx
RX’D: 10:53
Compare to:
221018 (Original Nate): Subbed/scaled Bar MUs and 1.5 pood KB:
20 rds + 2 reps
211104: (Same sub/scale as 221018)
16 rds
180905: (Same sub/scale as 221018)
8 rds + 2 MU.
RIP, Chief
Awesome work my man!
Fantastic @ Rx!
Killed it!
17:37, intermediate. Subbed 6/6 pull-up/ring dip for MU.
Nice job!
Rx 7:58
Jeez. Incredible, Derek.
Crushed it as expected, fantastic!
Also incredible.
- 4 jumping pull ups & 4 TRX supported tricep dips
- 4 OH press (12 kg kb x 2)
- 8 kb swings (12 kg kb x 2)
9:45
Well done!
10:42
Rxd, muscle up jumping from the floor
Rx’d 12:41
15:12, Rx'ish
Double DB swings (35's)
Good work, Brian
10 rounds of
5 pull-ups
5 ring dips, assisted (from 1/2 squat, some jumped)
5 pike push-ups to 4" deficit (parallettes)
8 "kettlebell swings", 53-lbs dumbbell
15:00 (exactly)
Nautical Jenny
20 min AMRAP of
20 overhead squats, 45#
20 back squats, 45#
500m row
4 rounds + 6 OHS
U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died
Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked
her unit with an improvised explosive device. The 25-year-old was
assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in
Washington state.
Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.
First posted Nov. 28, 2014.
62/5'8"/153
Great job Jim!
Looks fun, good job!
M54/70”/165
15:36
Bar MU and 53# KB
Well done!
✅ Day 15:02 Higher Jump MUs, Strict abmat HSPU, Rx weight
Now it’s time for my second favorite sport, competitive napping.
Nice work!
Wish I could do a second workout today, too.
Godspeed on the nap comp hahaha
*10 rounds
Great job!
Navy Chief Special Warfare Operator (SEAL) Officer Natan H. Hardy died on February 4, 2008, while serving his country during Operation Iraqi Freedom. Rest Easy.
Scaled for equipment & skill level:
10 rounds
4 Toe assist pull ups/4 TRX dips
4 Pike push ups off box
16 KB swings (35#)
13:24
*(Nathan H. Hardy)
Great work Favo!
Awesome Favo and thanks for posting the Hero info.
19:49
scaled muscle up w/ 3 Chest to Bar + 3 ring dipsRX the rest w/ 70lb KB
Scaled/subbed
10 RFT
4 Pull-ups
4 Bar dips
4 Shoulder Press (55# DBs)
8 American KBS (24kg KB)
14:49 (completed 7 at 10:35)
Compare to 221018: 20 min AMRAP 4 Pull-ups, 4 Ring Dips, 4 HSPU (back to wall), 8 KBS using 35# DB; 16 rds
No rings but had dip bars. Went with the DB shoulder press as it was easier on the wrists and elbows. Stayed with the 24kg KB after warmup - didn't like how the core was feeling this morning.
Hooyah Chief! RIP
Good job brother
Great work, definitely wrist intensive this one!
Beginner option:
7 rounds for time of:
2 low-ring muscle-up transitions
4 dumbbell shoulder presses
8 kettlebell swings
30-lb kettlebell and 25-lb dumbbells
8:00 min.
Garage scale
1 strict seated muscle up
4 strict hspu
8 kb swings 70#
16:25
m/39/236
10 round of:
- 2 jumping ring Muscle Up
- 4 handstand Push Up
- 8 Kb american swing (32kg)
Time: 19’56’’
10 Ring Muscleups
10 Bar Muscleups
heaviest KB in the gym is currently 28kg/62lbs so I did a total of 91 KB swings to keep the amount lifted in total the same.
Great job getting in those muscle ups!
Intermediate:
12:14
Globo wod: a doosy, and one that is difficult to do in a Globo given equipment issues and movements that may not be allowed in a Globo gym. But here we go. Muscleups: If you have rings you're set. Sub 2 bar muscleups and 2 TRX or weighted dips, or 4 chest to bar pullups and 4 TRX/ weighted bar dips per round if rings aren't available. HSPU sub is heavy dumbbell push press with the dumbbells adding up to 60-75% bodyweight. Piked Handstand pushups off a box or bench can be subbed or used as a scale as well. For kettlebell swings sub dumbbell swings 70/50lbs if kettlebells are not available. Time cap 25 minutes, so scale in a way that allows the 10 rounds within the tc.
U're the Man, Steven!