Life happens and we all run into a few days where the gym is just not happening. School, kids, work, or too much facebook it happens to the best of us. The key is to keep the train rolling. Do not let one bad day derail you. We all know CrossFit is challenging. It is hard to get through workouts, but we are always left with a feeling of euphoria. Those post workout feels are important. They are important for a few technical reasons, but most importantly it keeps you wanting more. It creates a positive habit that pushes your health and longevity in the right direction.
Before each of these 5 workouts you must hit a solid 5 minute warm up. Alternate between jumping jacks, high knees and butt kickers every 20 seconds for 3 minutes. Then hit a perfect lunge, some arm circles and 15 pre workout burpees. After that you should be ready to go. If anything feels tight or sore spend an extra few minutes getting it loose.
60 Seconds of Burpees + 60 Seconds of Air Squats for 8 minutes.
Goal = 15-20 Burpees every minute and 20-30 Air squats every minute.
This simple burner is great if you have limited time and limited space. Hit a quick warm up and work hard to maintain the same number every minute.
20 Static Lunges
20 Sit ups
1 Hill Sprint
For this workout find a challenging hill or hit a 200 M flat run. It is one of the longer workouts and should take about 3 minutes per round.
5 Push ups
10 Sit ups
15 Air Squats
10 min AMRAP
This is a classic body weight workout. Find some space and 10 minutes and you will get a great sweat in.
1 minute low Plank
25 Air Squats
This is a simple yet sneaky workout. The 1 minute plank really starts to tax core which makes those air squats hard to maintain. If you want to add a challenge then hit another six rounds with a high plank.
400 M Run
18 Push Ups
20 Jumping Lunges
Rest 30 Seconds
This one should be done on a nice day where you can find a good place to run. It is one of the longer workouts that should take 4 minutes per round. Use the rest to get ready for the run in the next round. Each run should be treated as a sprint.
Written By: Geo Rockwell
Link- Check out Coach TR’s post about at home workouts- If you have your Body you have Gym.