Benchmark: Nate

Sep 10th, 2015

Category: CrossFit

Benchmark: Nate

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
“Nate”
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

DISCUSSION 16 Comments

  1. lizowiz 09/11/2015 at 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

  2. jason barrow 09/11/2015 at 1:41 pm

    Nate: 5 Rx

  3. Bish 09/11/2015 at 1:23 pm

    18+4 Rx

  4. KB 09/11/2015 at 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

  5. Jason 09/11/2015 at 12:13 am

    Alt WOD: 10+18 Rx

  6. Eddy 09/10/2015 at 10:16 pm

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

  7. Alec 09/10/2015 at 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?” 🙂
    This is the video: https://www.youtube.com/watch?t=2&v=1jrCooXFw7g

  8. Kurt Brumme 09/10/2015 at 2:46 pm

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

  9. Alec 09/10/2015 at 1:38 pm

    Nate: 13Rx.

  10. Crowley 09/10/2015 at 1:34 pm

    14+1 rx

  11. Brian M. Maser 09/10/2015 at 1:04 pm

    5+7 – scaled the MUs to attempts 🙂

  12. Frawls 09/10/2015 at 12:57 pm

    Nate: 12+1 Rx

  13. Mike Quigley 09/10/2015 at 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.

  14. Nick Alonso 09/10/2015 at 11:40 am

    WOD #2: 13+3

  15. Marc Piccuirro 09/10/2015 at 11:39 am

    15+2 Rx

  16. Morgan 09/10/2015 at 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.