deck of cards workout crossfit
See more ideas about card workout deck of cards i work out. Start a 20-minute clock and immediately pull a random card from the deck.
Deck Of Cards Wod Deck Of Cards Cards Card Design
If you pull a six of spades from the deck youd do six jumping jacks.
. Draw cards from a standard 52-card deck plus 2 Jokers. King 10 or 13 reps players choice. Hearts- burpees Diamonds mountain climbers Spades- squats Clubs- situps Jokers- Run 400m.
Deck of Cards Crossfit Workout Guidelines Doing a deck of cards CrossFit WOD couldnt be easier. Bodyweight Premium Home Workout Cards Deck for Women and Men with 60 Exercises and 12 No Equipment Routines Premium Plastic Fitness Cards. And your WODs history.
Kettlebell Swings 5335 Spades. Shuffle the cards and then grab a card from the top of the deck. Deck of Cards workout for time Spades - DB Thrusters Clubs - Jumping Squats Hearts - Pushups Diamonds - Hanging knees to elbows Jokers10 Burpees Turn over a card and perform that of repetitions of the exercise for that suit.
Suits and Exercise Every time you see each suit you will perform a specific exercise. All number values are still normal a 7 of Hearts is still 7 repetitions of your chosen exercise Select some bodyweight exercises that are a little more advanced for you. Split up the reps on each side.
Continue turning cards with no rest between exercises until you are through the deck. Each cards face or suit depending on how you do it corresponds to a CrossFit exercise. When a joker appears do 10 burpees.
Ad Find Deals on crossfit workout deck of cards in Sports Fitness on Amazon. Keep going until youve gone through the entire deck. For example if you draw 7 of Spades perform 7 Jump Lunges.
Instead of payinga coach or class program to help point me in the right. At 321 Go the first team member will flip over the top card and complete the reps and the movement dictated by the. You or your workout group are going to pull 52 cards from the deck.
Grab a full deck of playing cards. Suit determines the exercise. So do ten deadlifts ten bench presses and then ten cleans.
The whole class operates as one team. Perform the number of reps of the corresponding movement for that card. You can also check your past workouts to see how you have.
Aug 19 2016 - Explore adam samsels board deck of cards workouts on Pinterest. Deck of Cards Core Variation Take a deck of cards shuffle. Jokers 15 Burpees.
As an example using the total body workout detailed above if you pull a 10 of hearts from the deck youd do 10 push-ups. To start with you are going to need a standard deck of cards. WOD deck of cards is the best workout of the day WOD app for CrossFit athletes and coaches.
Dec 21 2020 - Explore Heather Bs board Deck of Card Workouts followed by 184 people on Pinterest. Complete the deck of cards as quickly as possible with good form. Queen 10 or 12 reps players choice.
Remove the 2 jokers from the deck. Spades Box jumps 2420 in Card value determines the number of reps face cards 10 Aces 11. We start the clock and begin turning over cards.
Sampling without replacement gives you more information on what exercises will be drawn next and takes away from the randomness as there are less cards in the deck. Give the cards a good old shuffle o that they are nicely mixed up. Jokers10 burpees there are 2 of those Next week we start our raft race training.
3 Variations to Try. Each suit on each card will stand for 4 different exercises. Im a crossfit athlete who loves some organization to my workouts - these are perfect for that.
See detailed info about your progress. Locate your WOD stats much faster by filtering your results WOD name or date range. Deck of Cards - Home Workout.
Deck of Cards The best workout of the day WOD app for CrossFit athletes and coaches. Clubs Air Squats. Each suit represents an exercise and each card equals the number of reps for each.
No need for any equipment so its a perfect little addition to your home workouts. The basis of the deck of cards workout is that you assign a move to each suit hearts clubs spades and diamonds and then add numbers to your Jacks 11 Queens 12. Make the Aces 15 reps.
Draw another card and perform the corresponding movements as many rounds as possible in 20 minutes. You are going to go through the entire deck of cards in 4 card intervals. Coach starts by picking a card.
The total workout will consist of 14 rounds. How to do it. The deck of cards workout is quite simple once you get the hang of it.
Next do nine deadlifts nine bench presses and nine cleans. Jokers are usually assigned to something no one likes very much like a dozen. For example if all the Burpee cards have been drawn you know you will have no Burpees in the workout from that point on.
See more ideas about deck of cards card workout deck. Kettlebell Deck of Cards Workout. Spadeskettlebell one arm rows or pull ups.
I like the idea of making the exercises as random as possible. Flip each card and perform the movement and the number of reps specified. We use a standard deck of card including jokers.
Jokers 15 Burpees. Its runs 100 offline and its free. Deck of Cards Workout at CrossFit Cleveland.
Clean at 075 x body weight. Who wants a piece. Deck of Cards WOD.
2 person teams 30 min AMRAP Hearts Push-ups Spades Sit-ups Diamonds Knees to Elbows Clubs Squats Face cards Jacks Queens Kings- 10 reps Aces- 11 reps. Spades Box jumps 2420 in Card value determines the number of reps face cards 10 Aces 11. CORE NEW FEATURES Create your custom workout WOD or import a new one.
Bench press at body weight. For time do 10987654321 reps of each of the following exercises. Perform the exercise assigned to that particular suit along with the number on the card.
Create your perfect workout routine consisting of 4-5 different exercises. The app allows you to pause and return to your workout at any time and to customise your deck. Basically heres what you need to know.
Face cards are 10 Aces are 11 numbered cards as valued. Clubs- Barbell Jump Squats. Our members love doing a Deck every now and then.
Each team will start the workout with a deck of cards. Try this one as a 15-minute AMRAP as many rounds as possible or aim to do say five sets increasing the load each time. Using a full deck of 52 cards assign all of the face cards a value of 10.
Before the clock starts pick the first card from the deck to determine what exercise to do and how many reps. Number and suit will tell you rep count and movement. Each card drawn determines which exercise to do and the number of reps.
Goblet Squats 5335 Aces. Deadlift at 15 x body weight.
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