WOD: Monday 250728

• Coaching Brief & Class Overview

Today is all about high-skill gymnastics and upper-body volume under fatigue, with a focus on smooth transitions and sustainable pacing. We’ll start with a focused warm-up that primes shoulder stability and ring control before moving into skill progressions for the ring muscle-up and handstand push-up. Use this time to meet athletes where they are—encourage quality reps over quantity and reinforce modifications that allow for technical consistency. The workout is the 20:00 benchmark AMRAP “Nate,” a classic CrossFit Hero Workout and triplet that builds shoulder density through pushing, pulling, and heavier kettlebell swings. Athletes should aim for unbroken sets with deliberate transitions to avoid early burnout. Encourage pacing that supports repeatable rounds—90 seconds per round for advanced, closer to 2:00 for most. The focus for modifying athletes today will be centered around keeping them to that 10-14 round range within the 20 minutes.

metcon: NAte

Complete as many rounds as possible in 20 mins of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 2/1.5 pood

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

Accessories:

4 rounds for quality of:

10 Dumbbell Bench Press, pick load

10 Dumbbell Glute Bridge Pull Overs, pick load

Feet Elevated Glute Bridge, 30 secs