Wednesday 05.05.21 Workout

BOX BRIEF

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CROSSFIT

“SHUFFLE THE DECK”

E3MOM 18:
Rounds 1-3:
10/7 Calorie Assault Bike
10 Chest to Bar Pull-ups
10 Thrusters

Rounds 4-6:
10 Thrusters
10 Chest to Bar Pull-ups
10/7 Calorie Assault Bike

* 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
ALTERNATE VARIATION

E3MOM 18:
Rounds 1-3:
10 Ten Meter Shuttle Runs
8 DB Renegade Rows
10 Double Dumbbell Thrusters

Rounds 4-6:
10 Double Dumbbell Thrusters
8 DB Renegade Rows
10 Ten Meter Shuttle Runs

WHITEBOARD BRIEF

We are looking to finish each round around 1:30. This will leave 1:30 to recover.
A 1:1 work rest ratio tells us that we can push hard for each round, but will not be fully recovered.
The goal is to “Go!” Don’t hold back.

EFFICIENCY TIPS

The Assault Bike has a low rep count and therefore time spent on this effort will fast. Fast means somewhere between :30-:45. Use the upper body/lower body push-pull action to get the fly wheel moving fast and try to hold on for at least half the reps before backing off.

For the Chest-to-Bar Pull-Up, focus on the hard kick and pull. Remember the power and upwards elevation is created by a kick + re-direction of the hip UP! Full body movement, with a pulling follow-through to finish.

Rounding the in both directions of the Press is inefficient and increases the distance the bar has to travel. Ensure the elbows are not behind the bar in any direction. This will make the bar feel awkward to lift , and heavier.

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By | 2021-05-02T20:32:13-04:00 May 4th, 2021|Blog Entry, Box Brief, WOD, WOD Notes|Comments Off on Wednesday 05.05.21 Workout