Ditch the kettlebells and dumbbells for a change. Here's a list of 20 CrossFit exercises you can do anywhere you have a pull-up bar, box, and jump rope. It's ideal for your physical progress, your cardiac conditioning or to change your training program.
For direct access to a structured CrossFit training program, click here.
1. “MARY”
20min AMRAP
5 Handstand Push-ups
10 Pistol Squats
15 pull ups
2. 500 DOUBLE UNDERS FOR TIME
500 Double unders for time
At the start of each minute, do 3 Air Squats
3. HERO WOD “JT”
21-15-9 reps of:
Handstand push ups
Ring dips
push ups
4.THE HOTEL ROOM
20 Rounds for Time:
5 push ups
5 Air Squats
5 Sit-ups
5. 200 AIR SQUATS
For Time:
200 Air Squats
6. “ANGIE”
100 pull ups
100 push ups
100 sit-ups
100 Air Squats
7. GYMNASTIC CONDITIONING
3 Rounds for Time:
10 Handstand Push-ups
Run 200m
8. COUNTDOWN BY BURPEES
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time:
burpees
Sit-ups
9. “ANNIE”
50-40-30-20-10 Reps of:
Double unders
Sit-ups
10. REVERSE PYRAMID
50 Sit-ups
40 push ups
30 Box Jumps (24” / 20”)
20 pull ups
10 Bench Dips
40 Sit-ups
30 push ups
20 Box Jumps
10 pull ups
30 Sit-ups
20 push ups
10 Box Jumps
20 Sit-ups
10 push ups
10 Sit-ups
11. GYMNASTIC FANTASTIC
3 Rounds for Time:
10 muscle ups
10 Forward Rolls
20 pistol squats, alternating
Handstand walk 20 yards
12. “CINDY”
20min AMRAP
5 pull ups
10 push ups
15 Air Squats
13. GYMNASTIC STAMINA WOD
21-18-15-12-9-6-3 Reps of:
Handstand Push-ups
L Pull-ups
14. 20 MINUTE EMOM
Minute 1: 15 Push-ups
Minute 2: 10 Pull-ups
Minute 3: 15 Sit-ups
Minute 4: 20 Lunges
15. CARDIO WOD
8 Rounds for Time:
Run 400m
Rest 90 seconds
16. MUSCLE-UPS FOR TIME
For Time:
30 muscle ups
17. 10 TO 1
The first round will consist of 10 burpees and 1 pull-up, etc.
For time:
10-9-8-7-6-5-4-3-2-1 burpees
1-2-3-4-5-6-7-8-9-10 pull-ups
18. HERO WOD “MURPH”
1-mile run
100 pull ups
200 push ups
300 Air Squats
1-mile run
19. TABATA SOMETHING ELSE
32 intervals of 20 seconds on and 10 seconds off. Each move has 8 turns.
Tabata Pull-ups
Tabata push ups
Tabata Sit-ups
Tabata Air Squats
20. LEG BURN-OUT
3 Rounds for Time:
100-ft Walking Lunge
50 Air Squats
50 Hip Extensions
CONCLUSION
Try this list the next time you want to focus on bodyweight movements or want something different. If you're on the road or stuck in a hotel, our programs can help you too.
1 comment
Magnifique ! Je suis confirmé, mais votre livre est top