Deck of cards workout. Although I would add some.
The Deck of Cards Workout. The Deck of Cards is a classic old school workout. Not necessarily a staple of CrossFit gyms, but today you’re going to have some fun after PRing your front squat. The coach will have a deck of cards and one by one we will pull a card out. The number on the card is how many reps you’ll do, the suites are: Hearts.
CrossFit Games Open Workout 14.5 while the others, eager for distraction, listen attentively. “My quads are a mess right now”, he says. “Good thing we’re sitting today.” Dellis is a passionate member of I Am CrossFit in Miami, Florida. He competes in fitness events with other gym members, but his real game is memory: the ability to hold numbers, faces, words or other data in his.
CrossFit Jersey Shore and The Training Room of Avon, NJ offers the highest level of fitness training in the Jersey Shore area. We base our programs around simple and time efficient workouts using Russian Kettlebells, body weight movements and several other unique training tools. Our programs cover a full spectrum of services including Athletic Training, conditioning, fat loss, and general.
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For this workout, all you need is a deck of cards, and you can print them off right here! We worked with Barry’s Bootcamp instructor Keoni Hudoba to develop a deck of cards workout designed to improve your running fitness and overall strength. Hudoba, who is one of the original Barry’s instructors, is a bootcamp expert who preaches the benefits of multifunctional, high-energy workouts.
Take a gamble on your workout by letting a deck of cards dictate your moves. Draw a card and do the number of reps on the card of the exercise denoted by the suit. Face cards have a value of 10 and aces are 11. With these moves, you’ll get a well-rounded strength workout. “The front squats are for your core and lower body strength; the ring dips for stability and strength in the shoulders.
My most recent deck of cards workout was done with a 35 lb kettlebell: hearts - swing; diamonds - snatch; clubs - clean; spades - overhead squat. Jacks are worth 11, Queens are 12, Kings are 13, and Jokers mean repeat whatever you just did. Alternate hands with each card, go through the whole deck for time. Finished in 31:17.