Deck of Doom
Expected Time
- 5 min warmup
- 40 min workout
- 10 min cooldown
Location
Annex, adjacent to the CrossFit area.
Instructions
A standard deck of playing cards is used for this workout. For each set, cards are drawn one at a time and the corresponding exercise is performed according to the card value:
- Hearts: Pushups
- Diamonds: Jumping Jacks
- Clubs: Situps
- Spades: Squats
- Jokers: 15 Burpees
Number cards = number of reps, face cards = 10 reps, aces = 15 reps.
After each set, run 1 lap (1/8 mile) and rest for 60 seconds.
Warm Up
- Arm swings × 15
- High knees – 15 seconds
- Reverse lunges × 15
- Arm rotations × 10
- Run 1 lap
Workout
- Set 1: 6 cards → run 1 lap → rest 60s
- Sets 2–7: 8 cards each → run 1 lap → rest 60s
Cool Down
- Triceps Stretch
- Shoulder Stretch
- Chest Stretch
- Quad Stretch
- Calf Stretch
- Pigeon Pose
- Hamstring Stretch
- Butterfly