Simple Crossfit Workouts you can do Anywhere
"Crossfit is the single best integrated way of training I have ever come across."
Dr. Kelly Starrett
Ep.64 The Tim Ferriss Show
Before beginning any workout, especially one culled from the archives of Crossfit, be sure to warm up thoroughly.
Always scale the workout to your fitness levels. If you can't do an exercise, use one of the substitue exercises.
If you get to the 3rd round of a 5 rounds for time workout and you start seeing stars and getting light-headed, stop! Push yourself to your limits.
Get started and have fun!
5 rounds for time of:
- 15 chest-to-bar pullups
- Run 400 meters
Do each round back-to-back, and try not to rest until the workout is finished. Pace yourself in the beginning and pick up the intensity if you feel like you're out for a Sunday drive.
If you can't do chest-to-bar pullups, do regular pullups.
If you can't do regular pullups, do band-assisted pullups.
If you can't do band-assisted pullups, do jumping pullups, and lower yourself slowly.
400 meters is one lap around a high school running track, but if you don't have a way to measure the distance, run hard for about 90-120 seconds.
AMRAP (As many rounds as possible) in 10 minutes:
- 10 Box jumps
- 20 One-legged squats, alternating
If you don't have a box, use steps or a bench. Find a height that you can't easily step up to.
Pistols, or one-legged squats can be assisted by holding on to a set of rings, a wall, a couch, etc. You can also rest the front leg on the ground or use a counterweight if necessary.
Workout 3: "Chelsea"
Every minute on the minute for 30 minutes do:
- 5 Pull-ups
- 10 Push-ups
- 15 Squats
Every minute on the minute do all 3 exercises for 30 minutes. If you finish before the next minute, rest until the next minute comes.
If you fall behind, keep going for 30 minutes, completing as many rounds as possible.
Workout 4: "Rene"
7 rounds as fast as possible:
- Running 400 meters
- 21 Walking lunges
- 15 Pullups
- 9 Burpees
As before, 400 meters is one lap around a high school or collegiate track, or an average of 90-120 seconds running.
See workout 1 for pullup alternatives/assistance.
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Workout 5: "Hortman"
(AMRAP) As many rounds as possible in 45 minutes:
- Running 800 meters
- 80 Squats
- 8 Muscle-ups
800 meters is 2 laps around a standard high school/collegiate track or 3-3 1/2 minutes running.
Squats are air squats or bodyweight squats.
If you can't do a muscle up, do pullups and dips (8 of each.) See workout 1 for pullup assistance.
If you don't have dip bars or rings handy, use two chair backs. See Great Workouts to Bulld Chest Muscles for more on this.
Kipping Muscle Ups
The Crossfit workouts listed above will improve your aerobic endurance (to an extent,) strength, strength endurance, power and increase your anaerobic threshold.
However, these are just the tip of the iceberg. Check out Crossfit.com to learn more.
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