Deck of Cards workout, for time
Spades - thrusters
Clubs - box jumps
Hearts - pushups
Diamonds - situps
Jokers=10 sommersaults
Turn over a card and perform that # of repetitions of the exercise for that suit. Continue turning cards, with no rest between exercises, until you are through the deck. When a joker appears, do 10 sommersaults.
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Scaling the workout - Aces = 1 rep for beginners and 11 reps for experienced CrossFitters. Also, turn two or three cards face up and 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.
Thursday, January 17, 2008
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3 comments:
400m Run
'Solitaire': modified for lack of weights/box. Aces are 11.
Spades: 11-lb. med ball toss
Clubs: Tuck jumps
Hearts: Push-ups
Diamonds: Sit-ups
Jokers: 10 burpees
23:26
See the CFC Myspace for my thoughts!
25:31
-medium box, or jump tucks
-25# DB Thrusters
-subbed 10 pullups for each card numbered "10"
~Situps getting much better, although I have some chafing in an area that would be rude to discuss.
21:39
20 lb thrusters
24" box jumps
situps
pushups
jokers= 10 summersaults
Followed up with ghd medball toss & press, handstand work, and kipping pullups.
Katie
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