8. Agility - The ability to minimize transition time from one movement pattern to another.
Heading out of town for a few days? If you want to keep up your CrossFit here are a few suggestions. I encourage you to check out another CrossFit affiliate if there is one near by. It is always great to see different gyms and training styles. Besides, you can always pick up a cool new t-shirt for me! Along with a visit to the nearby CrossFit, you can follow some workouts that are listed below. Before you check out all the workouts take a quick look at my suggestion for programming on your trip.
Programming- Below you will find a list of different workouts that can be done at home or on vacation. Some are using equipment such as a jump rope, treadmill, dumbbells and box jumps (I put this in here so you can be creative…..you don’t need a box to do box jumps!!! Park bench, steps etc.)
5 Days- Hit it hard each day! Choose one from each category (AMRAP LONG, AMRAP SHORT, ROUNDS FOR TIME, CHIPPER) Fill in the last workout with your choice!
6 Days or Longer- Go for 3 days on and take a day off, than repeat. Pick from 3 different categories each time you have 3 days ON!
AMRAP LONG-
AMRAP 20 Min
25 Double-unders
25burpees
25 Sit-ups
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AMRAP 20 Min
25 Walking Lunges
200m run
10 Push-ups
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AMRAP 20 Min
30 Sec Plank
10 Burpees
15 Squats
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AMRAP 20 Min
10 Burpee Broad Jumps
Max rep push ups (go til you fail)
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AMRAP 20 Min
1min Backwards run
Max rep push-ups
1min backwards run
Max rep double-unders
AMRAP SHORT-
AMRAP 10 Min
10 Double-unders
10 Push-ups
10 Box Jumps
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AMRAP 8 Min
5 Burpee
5 Squat Jumps
5 Sit-ups
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AMRAP 10 Min
10 Pull-ups (be creative…monkey bars at a park??)
20 Jumping Jacks
30 Lunges
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AMRAP 4 MIN
Squats (as many as you can in the 4 min)
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AMRAP 8 Min
10 Hollow rocks
20 Broad Jumps
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ROUNDS FOR TIME-
5 rounds for time of: 10 Box Jumps 20 Double Unders
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3 rounds for time of: 30 Push-ups 30 Sit-up 30 Air Squats 30 Double Unders
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6 rounds for time of: 9 Double Unders 9 Dumbell Overhead Squat - right arms 35 lbs 9 Dumbell Push Press 35’s 9 Push-ups 200 m Run
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5 rounds for time of: 21 Dumbell Thrusters (35) 21 Double Unders
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3 rounds for time: 20 Overhead Lunges (get a bag or something of weight overhead) 20 Burpees
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CHIPPER-
2 rounds for time of: 40 Double Unders 1 Push-up 10 Air Squats 2 Push-ups 9 Air Squats 3 Push-ups 8 Air Squats
4 Push-ups 7 Air Squats 5 Push-ups 6 Air Squats 6 Push-ups 4 Air Squats 7 Push-ups 3 Air Squats 8 Push-ups 2
Air Squats 9 Push-ups 1 Air Squat 10 Push-ups 40 double unders
500 Squats for time:
50, 40, 30, 20, 10 reps of: Squats Push-ups Sit-ups
100 Double Unders 90 Sit-ups 80 Air Squats 70 Walking Lunges 60 Push-ups 50 Box Jumps
For Time: 100 Air Squats 100 Sit-up 50 Push-ups 50 Double Unders 1 mi Run
For Time: 75 Dumbell Thrusters 35’s
For time:
500 Walking Lunges
500 Squats
100 Push-ups for time:
100 Sit-ups for time:
