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

Warm-up (No Measure)

* 1:00 Slow Bike

* :30 Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)

* :30 Ring Rows, Pausing at top

* :30 Squat to Stands [Video](https://youtu.be/bhsZ7SURH34)

**Mobility**

* Front Rack Stretch: 1 Minute

[Video](https://www.youtube.com/watch?v=dg4ckXN2gqE)

* :45 Couch Stretch: (Each Side)

[Video](https://www.youtube.com/watch?v=Lv-w40pllco)

SKILL

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.

Metcon

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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