The Travel Woes

The inevitable: traveling. It can be both a blessing and curse to the die-hard Crossfiter. When training on a consistent basis it is extremely important to not let traveling break that cycle.  Whether your travels are due to work or pure enjoyment, we can all admit searching for the closest box in proximity in hopes that we can get in some sort of functional movement for the day. Fortunately, an athlete can still manage to get a legitimate workout in without a Crossfit box. The following workouts require minimal, if any, equipment and can be completed in almost any environment:

“If you want to change you have to be willing to be uncomfortable”

  • Handstand to Jack-Knife to vertical jump. 30 Reps.
  • Run 1 mile with 100 air squats at midpoint, for time.
  • 7 squats, 7 burpees, seven rounds for time.
  • 10x 30 second handstand to 30 second bottom of the squat hold.
  • Burpee to the push up position,10 push ups, burpee out. 5 rounds.
  • Run 1 mile, plus 50 squats-for time.
  • 5 squats, 5 push-ups, 5 sit ups, 20 rounds.
  • Plebs plank, bottom of squat, hollow rock hold, 30 seconds each for 10 rounds. Use the transition times as your rest periods…they should be as brief as possible.
  • 5 push ups with a 30 second plebs plank(a hold at the top of the push up, arms extended and body tight like a plank!) at the end of each 5 reps, 10 rounds. Then 3x 100m dash @ 80%.
  • Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%.
  • Handstand 10 seconds jack-knife to vertical jump. 25 reps…
  • Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure the hips extend before the arms bend!
  • Warm up. Run 100 meters and do 20 air squats. 10 rounds.
  • Handstand 5x 30 seconds. Run: 2x 800 meters for time. Do the handstands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800.
  • 100 air squats 3 min. rest, 100 air squats.
  • Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds. Repeat 5x. Each pushup counts as 1 rep. Rest. Do 3 more rounds.
  • 10x 50 meter sprint.
  • Invisible Fran…21-15-9 of air squats and push ups for time.
  • 10 Handstand push ups and a 200m run 3 rounds.
  • 10-9-8-7-6-5-4-3-2-1 Burpees and Sit ups.
  • 10x 30 second handstand to 30 second bottom of the squat hold.
  • Run 1 mile and do 10 push-ups every 1 minute.
  • Air squats x20, Burpees x20, Push-Ups x20 – 3 rounds for time
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