Shuffle the Deck

26.2 CrossFit – CrossFit

**“If you put limits on everything you do – physical or anything else – it will spread into your work and your life. There are no limits, only plateaus, and we must go beyond them.” – Bruce Lee**


Warm-up (No Measure)

* 1:00 Slow Bike

* :30 Push-up to Down Dog [Video](

* :30 Ring Rows, Pausing at top

* :30 Squat to Stands [Video](


* Front Rack Stretch: 1 Minute


* :45 Couch Stretch: (Each Side)



Assault Bike skill (No Measure)

:30 Practice – Push and Pull with the legs

:30 Practice – Push and Pull with the arms

:30 Practice – Push and Pull with both arms and legs

2 x :20 Build-Ups – athletes will push hard for :10 and back off for :10
**Focus: Push the knees down and pull the knees up**

* imagine your feet are strapped in.

* Push down hard through the ball of the foot and pull the knee up on the other foot.

* Couple this with a pull-push action on the handles

* Combined and fast efforts from the lower and upper body, although hard to sustain, will get the fly wheel moving fast.


Shuffle the Deck (6 Rounds for time)

On the 3:00 x 6 Rounds:

Rounds 1-3:

10/7 Calorie Assault Bike

10 Chest to Bar Pull-ups

10 Thrusters (95/65)

Rounds 4-6:

10 Thrusters (95/65)

10 Chest to Bar Pull-ups

10/7 Calorie Assault Bike

* 18:00 Workout

* Score = Time it takes to complete each round

* If the work is not completed within the 3:00 window, log your score as 3:00

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