Running Nate

26.2 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

100m Run at an Easy Pace

0:20 Knuckle Drags

0:20 Alternating Quad Stretch

0:20 Alternating Step Back Lunge + Rotation

0:20 Overhead Tricep Stretch (each side)

100m Run

0:10 Standing Straddle Stretch into Inchworm into 3 Push Ups

0:10 Standing Straddle Stretch into Inchworm into 2 Push Ups

0:10 Standing Straddle Stretch into Inchworm into 1 Push Ups

0:20 Active Spiderman

0:30 Plank

[Coach: today during Strict Dips and Hand Release Push Ups athletes need to keep a tight midline throughout the movement]

SKILL

Warm-up (No Measure)

10 Deadlifts

10 Mini Swings [below belly button; focus on hip extension]

10 Russian Swings [shoulder height; heels stay down and focus on power through hip extension]

10 Kettlebell Swings

[Coach: athletes need to point the bottom of the kettlebell towards the ceiling for it to count as a rep]

2 Hand Release Push Ups/0:15 Handstand Hold

[Coach: chest must touch the floor; LOOK FOR- athletes touching stomach to the floor not chest]

0:10 Dip Support (lockout)

[Coach: actively pushing down into rings/box]

2x 0:05 Bottom of the Dip Support (shoulder goes below elbow)

[Coach: dip straight through rings; LOOK FOR- athletes dumping their chest forward and leaving hips high]

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

2 Rounds of “Nate”

200 Meter Run

1 Round of “Nate” =

2 Ring Muscle Ups

4 Handstand Push Ups

8 Kettlebell Swings (70/53)

Train

AMRAP 20:

2 Rounds of “Nate”

200 Meter Run

1 Round of “Nate” =

2 Strict Dips

4 Hand Release Push Ups

8 Kettlebell Swings (70/53)
*1 Round = 2 Rounds of “Nate” + 200m Run

*100m Run = 1 Rep