Deck of Cards
Shuffle a standard deck of card and get ready to deal one card at a time.
Clubs = Dumbbell Clean - alternate right and left side
Diamonds = Thrusters
Hearts = Pushups
Spades = Push Press - pvc or OLY bar
Turn over a card and perform that # of reps of the exercise for that suit. Continue turning cards, with no rest between exercises, until the deck is done. When a joker appears, do 10 burpees.
Scaling - Aces = 1 for beginners and 11 for experienced CrossFitters. Also, turn two or three cards face up slide them in the middle and/or 3/4 down in the deck. When these cards show, take a 30-60 second rest before continuing on.
Wednesday, November 28, 2007
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2 comments:
Sadly, this will have to be pushed back to Friday for me, thanks to airplanes being the opposite of dependable and having oil leaks and faulty indicator lights and not getting me home until midnight.
Air travel blows.
And Friday it is.
Clubs: Dumbbell Cleans, 40 lb.
Diamonds: Thrusters, 45 lb.
Hearts: Push-ups
Spades: Push press, 45 lb.
31:43
Honestly, I'm pretty thrilled that I made it through without having to reduce the weight.
Although I'm not sure how this will affect tomorrow morning's workout...
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