Task-Priority Nate / 10 rounds for time of:
2 ring muscle-ups
4 handstand push-ups
8 kettlebell swings
♀ 53 lb
♂ 70 lb
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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.