Mayhem Affiliate 09/11/2023
Warm-up
Warm-up
1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s Warm Up
-into-
3 sets:
5 Kip Swings
3 Low Ring Transitions
5 Pike Push Ups
5 Russian Kettlebell Swings (light)
2. Workout Prep
3 sets:
1 Muscle Up
2 Handstand Push Ups
3 Kettlebell Swings (build in weight)
Workout
Nate (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
https://www.crossfit.com/workout/2008/02/12#/comments
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
https://www.crossfit.com/workout/2008/02/12#/comments
Mobility
Mobility (Checkmark)
- 1 min foot smash with lacrosse ball (each side)
- 1 min pec smash on rig with lacrosse ball (each side)
- 1 min foam roll lats (each side)
“Nate”
Freedom (RX’d)
20 min AMRAP
2 Muscle Ups
4 Handstand Push-ups
8 Kettlebell Swings (70/53)
(KG conv: 32/24 KB)
Independence
20 min AMRAP
2 Bar Muscle Ups (Or 6 Chest to Bars)
4 Handstand Push ups
8 Kettlebell Swings (53/35)
(KG conv: 24/16 KB)
Liberty
20 min AMRAP
2 Jumping Pull Ups
4 Push ups
8 Russian Kettlebell Swings (moderate)