Benchmark: Nate

  • September 10, 2015
  • By :
Scuba Steve
Scuba Steve

Want tips & tricks + extra motivation to complete this workout? Click the video below, you won’t be disappointed.

Skill
Muscle-up
Handstand Push-up

WOD
โ€œNateโ€
20 Minute AMRAP
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (2,1.5)

OR

20 Minute AMRAP
5 Pull-ups
10 Push-ups
15 Kettlebell Swings (1.5,1)

Level 2- (1,0.75),
Level 1- (0.75,0.5)

Conditioning Class: WOD
Threshold Test
4 Rounds
4 minutes on, 1 minute off on Airdyne
Score = average watts divided by your weight in KG.
*Optimal score = 5

Conditioning Class: Midline
2 Rounds
5 Back Extensions
10 Hip Extensions
5 Glute Ham Raises

16 Comments

  • lizowiz

    09/11/2015 @ 5:18 pm

    First muscle up!!!!
    Nate: 6or 7 rounds … did bar MUP (started w purple band and burnt out so switched to red) and added a mat for the hspu for last 4 rounds…. That was hard

  • jason barrow

    09/11/2015 @ 1:41 pm

    Nate: 5 Rx

  • Bish

    09/11/2015 @ 1:23 pm

    18+4 Rx

  • KB

    09/11/2015 @ 1:34 am

    Nate – scaled muscle ups to pull ups – #26 kb did not keep track of rounds done
    Happy to finally have a fan in Orange — either sham is in town and snuck it over for me or there’s
    No room in green

  • Jason

    09/11/2015 @ 12:13 am

    Alt WOD: 10+18 Rx

  • Eddy

    09/10/2015 @ 10:16 pm

    8+4 Rx
    A week off with poor eating helps a ton……………

  • Alec

    09/10/2015 @ 6:55 pm

    My first encounter ever with Crossfit was in 2008 when a friend told me about this crazy workout thing called “Crossfit” that he heard about from his roommate in Chicago. I checked out the website and the first video I randomly opened under the demos section was for NATE. I remember seeing a really strong young lady (Eva T, Olympic skier) doing all these cool movements and thinking “Wow this looks awesome!” As she got hot and sweaty and kept taking off more clothing I said “Jackpot baby! Where do I sign up?” ๐Ÿ™‚
    This is the video: https://www.youtube.com/watch?t=2&v=1jrCooXFw7g

  • Kurt Brumme

    09/10/2015 @ 2:46 pm

    10+1 on option #2. More pushups more often would be helpful…

  • Alec

    09/10/2015 @ 1:38 pm

    Nate: 13Rx.

  • Crowley

    09/10/2015 @ 1:34 pm

    14+1 rx

  • Brian M. Maser

    09/10/2015 @ 1:04 pm

    5+7 – scaled the MUs to attempts ๐Ÿ™‚

  • Frawls

    09/10/2015 @ 12:57 pm

    Nate: 12+1 Rx

  • Mike Quigley

    09/10/2015 @ 12:15 pm

    did a scaled version of Nate, 7+12
    1 MUP per round for 3 rounds, 2 attempts for 3 rounds, then 2 bar mups for 2 rounds.

  • Nick Alonso

    09/10/2015 @ 11:40 am

    WOD #2: 13+3

  • Marc Piccuirro

    09/10/2015 @ 11:39 am

    15+2 Rx

  • Morgan

    09/10/2015 @ 11:24 am

    Nate: 4 rounds rX. Happy to be doing MUPS in a wod!
    Post wod back squats 175 for a few sets of 5
    Air dyne intervals with my parking lot pimpette mz Boutet.

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