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Emily Bridgers Does 3 Different Versions Of Nate

Posted by Zach Brown on

Road To Regionals Training

We stopped by CrossFit Terminus this morning to check-in with Pure Strength athlete Emily Bridgers and to see what she had planned for the day. Since Director of the CrossFit Games, Dave Castro hinted "Nate" on his Instagram recently, her husband and programmer from "Squat Mafia"decided to mix up different variations for testing, but not before some prep work.



Crossover Activation 

Emily spent some time getting warmed up. She says this is a key part of going into every training session. It's tough enough remaining healthy in any sport, much less one that requires A LOT of heavy lifting mixed with gymnastic movements. Crossover helps get her muscles stretched and ready for the training ahead.


Ski Erg

After Crossover section she warmed up further on the Ski.

5 sets:

20 seconds hard/ 40 seconds easy

rest 30 seconds between each set


5 sets:

40 seconds hard/ 20 seconds easy

rest 30 seconds between each set

Tempo Front Squats+ Anderson Squats

After the sweat began to form and she began to feel warm, she moved over to her custom Pure Strength Rig (of course) to hammer out some front squats.

7x2 Tempo - Building Up


Anderson Squats

1.1 x 5 Sets

Rest 10 seconds between each rep

Push Press

Right after squats she immediately stripped some weight and went right into her Push Press sets.

3-3-3-2-2-1-1 - Building in weight 

Rest 3 minutes between each set

 Nate: Version 1

Now that the small stuff is out of the way (sarcasm), she began to get set up for 3 different versions of "Nate". 

Version 1: 

7 min AMRAP

2 Muscle Ups

4 Handstand Push Ups

8 Kettlebell Swings 24 KG


Rest 5 minutes and then....

Nate: Version 2

7 Minute AMRAP

2 Muscle Ups

4 Strict HSPU

8 Power Cleans #135

Rest 5 minutes and then...

Nate: Version 3

7 Minute AMRAP

2 Muscle Ups

4 HSPU with deficit 

8 Dumbbell Squat Snatches (#50)


That was just Session 1..

To learn more about Emily Bridgers click here

Follow her on Instagram--> @emilybridgers

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