On The Road

CrossFit On The Road...Because I care about your fitness when you're basking in the sun on vacation sipping drinks by the pool while we are back here in a pool of our own vomit. Your own body weight, gravity, a jump rope and a stopwatch or app on your phone are all the equipment you need for a short, intense and challenging workout on the road. Above all else, focus on good form! Make each rep worthwhile and work at your own 100% on that day. DO Time Yourself. Not only does racing against the clock add some pressure to your workout, it’s the only way to gauge your work capacity. Time and record each workout. Write. It. Down. Only completed rounds count.

Day 1
3 rounds for time of:
10 burpees
... 20 squats
30 situps

Day 2
Tabata intervals (8 rounds of 20 secs work/10 secs rest) of the following:
Double Unders

Day 3 Score
5 rounds for time of:
10 tuck jumps
15 back extensions

Day 4
Rest. Review the 9 foundational moves. Work on flexibility.

Day 5
2 rounds of:
Run 400m
50 lunges (25 each leg)

Day 6
100 pushups for time

Day 7 Score
4 rounds for time of:
15 Chair dips
25 double unders
35 situps

Day 8
Rest. Work on flexibility.

Day 9
Sprint 50m
10 tuck jumps
Sprint 50m
10 situps
Sprint 50m
10 squats

Day 10
3 rounds for time of:
10 Hand stand push ups (take your shoes off so you don't scuff the hotel room wall)
30 situps

Day 11
100 burpees for time.

Rest. Work on flexibility. Read something insightful that makes you think.

Day 13
5 rounds for time of:
20 burpees
15 chair dips (or park bench)
10 situps

Day 14
Run 5km for time.

Day 15
Tabata intervals (see Day 2) of:
Double unders

Day 16
Rest. Work on flexibility.

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