Prepared for TRAVEL!
Whether you’re on the road for work, or you take a week long vacation, we want to make sure you maintain good habits. For some, this might throw a wrench in your normal schedule due to a time change, available time to workout, availability of your usual equipment, or the availability of ANY equipment! Here’s a few tips to help you get your CrossFit fix!
1. Plan Ahead
Check out the list of affiliates on the CrossFit mainsite. There might be a CrossFit gym near where you are staying that you can drop in at. Some might have a specific drop-in policy, so check out the website for that as well as available class times. And the cost is pretty reasonable – free or $20 or a T-shirt. It’s a good chance to check out different coaching and programming, and you might get a new cue for a movement you’ve been struggling with and the lightbulb turns out.
2. Do some research
Aside from finding local CrossFit gyms, check out what your hotel has available for equipment. Most have a decent selection of dumbbells to choose from, while others might have benches and barbells if you’re really REALLY lucky. You can either get in a bro sesh workout or see if you can modify the Old City WOD.
3. Make it up!
Use what you’ve learned in the gym. It doesn’t have to be overly complicated, and you can use the following as criteria –
– Type of workout
*For rounds (Time priority) – you only have 20 minutes and choose 3 movements to rotate through.
*For time (Task priority) – the reps and rounds are set, which you need to complete as quickly as possible.
Examples of Time Priority – girl WOD “Cindy” which is a 20 min AMRAP of 5 pull ups, 10 push ups, 15 air squats. OR 30 min to complete 10 burpees, 10 DB deadlifts, 10 DB lunges, Farmers carry the length of the room.
– Movements
*Keep it simple – couplets and triplets. Sure you’re excited to do your own thing, but more isn’t always better. Look at how effective the workouts “Fran” or “Helen” are when performed at a high intensity.
– Length of the workout
*People like to do 20-30 min workouts, but remember how effective short stuff is, too. Play around with time domains. Ex. 5 rounds as 3 minutes of work and 1 minute of rest.
– Equipment
* Dumbbells for lunges, deadlifts, thrusters, snatches, single arm presses.. so much to do!! Be creative and use what’s available.
– Other time domains
* EMOM – Every minute on the minute. Complete 10 rounds of 10 burpees and max air squats in the time remaining.
* Tabata – 8 rounds of 20 seconds of work, 10 seconds of rest. Literally anything, but bodyweight or light weight is best. Sprinting is awesome as a tabata. And by awesome I mean horrible.
4. No weights? No problem?
So you don’t have access to a gym or weights? No excuses. Use your body as weight and do burpess, sit ups, squats, lunges, etc. 10 rounds of 10 reps of each, or count down 10, 9, 8.. reps of each down to 1 rep of each. That’s 55 reps per movement.
5. Get outside!
– Do your workout in a local park or find a patch of grass.
– RUN! Explore the town or city you’re visiting. Find a local trail or path, or create your own route. Some fresh air and vitamin D does the body good.
6. Recover
So maybe you’ve been dealing with a tweaked elbow for sometime and a vacation is a chance to give your body some time to rest and recover. Pack a long a lacrosse ball or Voodoo Floss or even a small foam roller and treat yo’ self! You can squeeze in 10 minutes in the morning or evening. Your body will thank you for the extra TLC.
So.. now what??
Let’s say you’re used to being told what to do and coming up with a workout of your own is something you like to leave to the Old City coaches. That’s cool! Below is a non-exhaustive list of some workout options as well as links to additional bodyweight workouts or workouts using minimal equipment (jump rope, pull up bar, rings, box, etc.) And these can even be done at home if you’re short on time or have kids and can’t leave the house.
ENJOY!
Comprehensive List of Bodyweight Workouts (Safe link to PDF document of workouts)
92 Workouts: No equipment required
Workouts from CrossFit Threshold
10-9-8-7-6-5-4-3-2-1 Burpees and Situps. 400m run. Then go back up the ladder: 1-2-3-4-5-6-7-8-9-10 Burpies and Sit ups.
10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set.
10 Rounds: 10 push-ups 10 sit ups 10 squats.
10 Rounds: 10 sit ups, 10 burpees
10 Rounds: 10 squats, 10 burpees.
10 Rounds: 10 walking lunges, 10 push-ups.
10 Rounds: 30-second handstand and 10 squats.
10 Rounds: 30-second handstand, to 30-second squat hold (below parallel).
10 Rounds: Burpee to the push up position, do 10 push ups, burpee out
10 Rounds: Sprint 100 meters, Walk 100 meters.
20 Rounds: 5 pushups, 5 squats, 5 sit-ups.
3 Rounds: 10 air squat x 10 push up x 10 sit up x 10 burpees.
3 Rounds: 20 Air squats, 20 Burpees, 20 Push-Ups
3 Rounds: 20 jumping jacks, 20 burpees, 20 air squats.
3 Rounds: 20 tuck jumps burpees, 30-second handstand hold.
3 Rounds: Run 1/2 mile, 50 air squats.
4 Rounds: Sprint 200m and do 25 push ups.
4 Rounds: 20 sit ups, 20 push ups, run 400m.
4 Rounds: 50 sit-ups, 400m run
4 Rounds: Handstand for 30 seconds or 5 handstand push ups, 400 meter run.
4 Rounds: Run 400 meters, 50 air squats.
4 Rounds: Start the clock. You have 3 minutes to run 400m and do 30 air squats. Rest in the time remaining. If there is no time remaining for a rest, you don’t get a rest. Run faster next time if you want to rest! Start running again at 3:00 minutes, 6:00, and 9:00.
5 Rounds: 30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat. 5 rounds. But that’s only 5 minutes of work. Was that really enough? No. Do something else.
5 Rounds: 30-second handstand and 20 air squats.
5 Rounds: 50 air squats. Rest equal amounts as it took to do each 50.
5 Rounds: Handstand 1 minute, hold bottom of the squat for 1 minute.
5 Rounds: Run 1 minute, squat 1 minute. This is only 10 minutes of work. So now do 50 burpees as fast as you can to finish it up. Time the whole thing.
5 Rounds: 30 second handstand, 60 second squat hold (at the bottom of the squat, below parallel but not bottomed out).
8 Rounds: 30-second handstand hold, 30-second static squat (holding below parallel, but not bottomed out. This should not feel nice.) 30 second rest.
Benchmark: “Susan” 5 Rounds: Run 200m, 10 squats, 10 push ups
Find a steep hill. Sprint up it as fast as you can for 20 seconds. Walk/jog back down. Do this on the minute, every minute, for 20 minutes.
For time (Travelling Murph): Run 1 mile, 100 Body Row (grip onto the edge of a table and hang underneath it with your legs straight out in front of you. Row yourself up as high as you can), 200 pushups, 300 Airsquats. Run 1 mile. (Row, pushups and squats can be broken up any way you want ie: 5 row, 10 pushups, 15 airsquats. Just get to the total.)
For time: 100 air squats 3 min. rest, 100 air squats.
For time: 100 burpees. (Do this again the day after tomorrow, and improve your time by a minimum of 15 seconds, or else do another 25 burpees for punishment.)
For time: 100 jumping jacks, 75 air squats, 50 push ups, 25 burpees
For time: 100 pushups.
For time: 200 air squats.
For time: 250 jumping jacks. This won’t take you very long, so consider this your warmup. Now pick something else.
For time: Invisible Fran on a Ladder: 21-15-9 of air squats and push ups. 400m run. 9-15-21 air squats and pushups. (It’s invisible. How hard can it be?)
For time: Run 1 mile, lunging 30 steps every 1 minute. (Keep your hands off of your thighs!)
For time: Run 1 mile. This is your max effort run. Try to PR!
For Time: Start the clock. Do 50 burpees. Rest for 1 minute. Do 50 airsquats. Rest for 1 minute. Do 50 walking lunges (total) – and keep your hands off of your thighs! No pushing off to help you up!
Run 1 mile and do 10 push-ups every minute, on the minute.
Run 1 mile with 100 air squats at midpoint, for time.
Run 1 mile, and do 20 air squats every minute, on the minute.
Run 1 mile, plus 50 squats at the end, for time.
Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand do not stay over a minute at a time. This isn’t really enough of a wod, so now pick another one and do that one, too.
Start the clock running. Do 5 rounds: 10 vertical jumps (jump as high as you can, land and do it again), 10 push-ups. In time remaining, do as many burpees as you can. Number of burpees is your score.
Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score. Then, Tabata Pushups: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.
Test yourself on a max set of push ups…tight body chest to the floor…full extension! But that’s just part of the warmup. Now pick something else from this list.
Walk 100 meters on your hands, even if it’s 2 meters at a time. Then pick another WOD. The first part was just working on a skill.
BUY A JUMP ROPE!!
Here’s one we recommend for people who are learning the Doube Under:
Cable Freestyle Jumprope
http://www.buyjumpropes.net/Cable_Freestyle_Jump_Rope_p/008%20cable%20freestyle%20jump%20rope.htm
If you have your own jump rope, incorporate some Double Unders into any of the above WODS. Be creative! Or, do Benchmark Wod “Annie”: 50/40/30/20/10 Double Unders/Situps. If that’s too easy, add in a 400m run, come back, and go right back up the ladder: 10/20/30/40/50 Double Unders/Situps.
Here are 30 more Travel WODs, found on the Crossfit Evolution website ( http://www.crossfitevolution.com/)
Warmup
15-second Samson Stretch
10 Squats
10 Sit-ups
10 Bend and Reach
10 Pushups
3 Rounds
1
100 Push-ups
100 Sit-ups
100 Squats
1 Round for Time
2
30 Push-ups
40 Sit-ups
50 Squats
3-5 Rounds for Time
3
5 Pushups
10 Situps
15 Squats
Max Rounds in 20 minutes
4
Lunges (each leg)
Handstand Push-ups
21-15-9 Rep Rounds for Time
5
Run 400 meters (or any sprint distance – 1:30-2:30 min long)
50 squats
25 pushups
3 Rounds for Time
6
Run 1000 meters (about 3-5 minutes)
100 squats
50 Pushups
1 Round for Time
7
Squats for time (pick a number between 100-500)
1 Round for Time
8
Burpees
Pushups
Situps
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time
9
5 Handstand push-ups
10 Pistols
Max Rounds in 20 minutes
10
Run 400 meters (1:30-2:30 mins)
30 Squats
5 Rounds for Time
11
Double-Unders (jump rope)
Sit-ups
50-40-30-20-10 Rep Rounds for Time
12
Single unders
Pushups
50-40-30-20-10 Rep Rounds for Time
13
Burpees (50-150 – pick a number and go for it!)
1 Round for Time
14
Run 800 meters (Run about 5 mins)
50 Squats
50 Sit-ups
3 Rounds for Time
15
Run 1 mile
100 Push-ups
200 Squats
Run 1 mile
1 Round for Time
16
Handstand Push-ups
Chair Dips
Push-Ups
21-15-9 Rep Rounds for Time
17
21 Pushups
42 Squats
15 Pushups
30 Squats
9 Pushups
18 Squats
1 Round for Time
18
Walking Lunges – pick a distance (100-400 meters) and go for it. No quitting!
1 Round for Time
19
10 Turkish Get-ups (1 or 3 gallon jug of water)
20 Double-Unders
30 Walking Lunges
40 Push-ups
30 Squats
20 Leg lifts
10 Box Burpees
2 Rounds for Time
20
Run 400 meters
50 Squats
Run 400 meters
50 Push-ups
Run 400 meters
50 Sit-ups
Run 400 meters
1 Round for Time
21
80-60-40-20
Air Squats
40-30-20-10
Situps
20-15-10-5
HSPU
22
50 Walking Lunges (each leg)
800 M run
50 Walking Lunges
23
10 Shuffle run (aka Suicide’s) – 20-50 meters
10 Burpees
5 Rounds
24
50-35-15
Leg lifts
Pushups
Situps
25
30 HSPU
40 Jump squats
50 Situps
60 Squats
70 Double unders
26
How many rounds in 20 minutes of
10 Bench dips
10 Box jumps
10 Lunges (each leg)
27
12 Rounds for time
10 Burpees
10 Leg lifts
28
Sprint 100 meters
Rest 1 minute
Repeat 10 times
29
60 Pushups/30 HSPU
Run 400 m
40 Pushups/20 HSPU
Run 800 m
20 Pushups/10 HSPU
Run 1 mile
30
100 Single unders
50 Squats
5 rounds for time
