Travel WODs

CrossFit on the go!

Traveling CrossFit essentials:

Jump Rope

Warmup
2 min Jump Rope or Jog
15-second Samson Stretch
10 Arm Circles Forward & Backward
10 Leg Swings Each Leg
 
Then:
10 Squats
10 Sit-ups
10 Pushups
3 Rounds
 
Workouts:
 
100 Air Squats for time
 
100(75 or 50) Burpees for time
 
Tabata Squats and Push-ups:
20 seconds on 10 seconds rest, 8 rounds each.
Count your lowest score.
 
Invisible Fran:
21-15-9 for time
-Squats
-Push-ups
 
“Annie”
Double-Unders (Jump Rope)
Sit-ups
50-40-30-20-10 Rep Rounds for Time
 
5 Rounds for Time
– 3 vertical jumps
– 3 squats
– 3 long jumps
 
10-9-8-7-6-5-4-3-2-1
– Burpees
– Sit ups.
 
5 Rounds – Count Squats
– Run(Jump Rope) 1 minute
– Squat for 1 minute
 
5 Rounds for Time
– Handstand 30 seconds
– 20 squats
 
10 Rounds for Time
– Sprint 100m
– Walk 100m
 
5 Rounds for Time
-30 second handstand against a wall,
– followed by a 30 second static hold at the bottom of the squat

 

10 Rounds
– Handstand hold, 30 seconds, (Against wall or pike)
– Squat hold 30 seconds
 
Tabata Tuck jumps and Sit-ups:
20 seconds on 10 seconds rest, 8 rounds each.
Count your lowest score.
 
Tabata Squats  (Score is total reps)
 
Tabata:  Push-ups; Situps, Squats, Burpees (Score is total reps)
 
Tabata Mash-up:  Squats and Broad Jumps. *Alternate Squats & Broad Jumps for 8 rounds of each.  (Score is total reps.)
 
For Time
– 50 Walking Lunges (each leg)
– 800 M run
– 50 Walking Lunges
 
Jail House Walk
Typically, we prescribe Jailhouse 10 workouts involving burpees. A jailhouse 10 workout of burpees is simply:
For Time
10-9-8-7-6-5-4-3-2-1 Burpees
With a Walk across the room and back between each set
 
Deck of Cards
Using an entire deck of cards, pick a card and perform the movement and the number of repetitions specified.  Face cards are 10 repetitions, Aces are 11 repetitions, numbered cards as valued.
Here’s and example of what you could pick:
Hearts = Burpees
Diamonds = Lunges
Spades = Push-ups
Clubs = Sit-ups
Jokers = Run 400m
 
4 Rounds for time of:
400m Run
50 Squats
 
21-15-9 Reps for Time of:
Burpees
Handstand Hold (seconds)
Lunges
 
3 Rounds for Time of:
100 Single-Unders (or jumps)
30 Sit-ups
30 Push-ups
 
For time:
50 Squats
50 Push-ups
50 Sit-ups
50 Lunges
50 Broad Jumps
1 Minute Handstand Hold
 
For time:
400m Run
50 Push-ups
100 Sit-ups
150 Squats
400m Run
 

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