SHIN GUARD
May 3, 2021
STAND & DELIVER
May 5, 2021

CrossFit Rome – CrossFit

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SHUFFLE THE DECK (6 Rounds for time)

On the 3:00 x 6 Rounds:

Rounds 1-3:

10/7 Calorie Assault Bike *or* 14/10 Calorie Row

10 Pull-ups (Rx+ C2B Pull-Ups)

10 Thrusters 75/45 (Rx+ 95/65)

Rounds 4-6:

10 Thrusters 75/45 (Rx+ 95/65)

10 Pull-ups (Rx+ C2B Pull-Ups)

10/7 Calorie Assault Bike *or* 14/10 Calorie Row

* 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
### DESCRIPTION

* 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. We score this by logging time for each round.

* As the rounds progress, it will be harder to keep the 1:30/round and the rest will decrease.

* Be aware of the movement order changing at round 4. Rounds 4-6 will start with the Thruster.

### MOVEMENT CONSIDERATIONS

* The Thruster loading should allow for 10 unbroken reps with quality movement. This will take between :15-:20.

* 10 Chest-to-Bar Pull-Ups should also be unbroken or two sets. We are looking for a similar time frame to the thruster :15-:20

* The Assault Bike also has 10 reps/cals. This is a little mean, because it’s a low rep count but it will leave a mark. Aim for ~:30-:40 here.

After Party

# BEYOND THE 60

**[Designed for members wanting a little more – to be completed outside of the 60-minute class]**

**3 Sets For Quality:**

* 8 Tempo Goblet Squats

* 1:00 Plank Hold

* 10 Alternating Box Step-Ups

Warm-up

### AT HOME

**On the 3:00 x 6 Rounds:**



Rounds 1-3:

10 Ten Meter Shuttle Runs

8 DB Renegade Rows

10 Double Dumbbell Thrusters (50/35)



Rounds 4-6:

10 Double Dumbbell Thrusters (50/35)

8 DB Renegade Rows

10 Ten Meter Shuttle Runs





### EQUIPMENT-FREE

**On the 3:00 x 6 Rounds:**



Rounds 1-3:

10 Ten Meter Shuttle Runs

8 Strict Handstand Push-ups

10 Squat Jumps



Rounds 4-6:

10 Squat Jumps

8 Strict Handstand Push-ups

10 Ten Meter Shuttle Runs