CrossFit On The Road

 

You work hard in the gym and do your best to keep your nutrition on point. To celebrate and unwind, you step away from the gym for a little relaxation. Awesome! While everyone deserves a vacation, it doesn’t mean that fitness should take a back seat. And, for most of us, not getting a workout in isn’t even an option.

 

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Luckily for us, there are tens of thousands of CrossFit boxes across the world and with the nature of the sport boxes are generally really accepting of drop ins. It’s always a great experience to train with different coaches and athletes at unfamiliar facilities while sharing something you all love. Having the opportunity to test your fitness outside of your home box is one of the beautiful part about the CrossFit community and we definitely recommend it.

 

However, regardless of how many affiliates there are, dropping in isn’t always an option. So what do you do if there isn’t a box nearby? Get really familiar with body weight WODs. Even though there may be no equipment involved, body weight movements need not be discounted because we all know how tough these WODs can be.

 

The good news is there are many resources to find these WODs so there is no need to reinvent the wheel. One app available is myWOD which lists all of the hero and girl WODs, but most importantly over 20 “road WODs.” You can also check out an awesome list of bodyweight metcons here.

 

Here are a few to get you started.

 

No Equipment Needed:

 

Road WOD 1 (from myWOD)

3 Rounds

Run 1/2 Mile

50 Air Squats

 

Road WOD 17 (from myWOD)

50-40-30-20-10 rep rounds of:

Pushups

Jump Squats

 

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Travel Friendly Equipment Needed:

Angie (Pull Up Bar)

100 pull-ups

100 push-ups

100 sit-ups

100 squats

 

Cindy

Complete as many rounds as possible in 20 minutes of:

5 pull-ups

10 push-ups

15 squats

 

Mary

Complete as many rounds as possible in 20 minutes of:

5 handstand push-ups

10 one-legged squats, alternating

15 pull-ups

 

Annie

50-40-30-20 and 10 rep rounds of:

Double-unders

Sit-ups

 

Now, maybe you forgot your jump rope or there isn’t a pull up bar handy or you just really don’t feel like doing a body weight WOD. All hope is not lost! A great substitute to is to get outside and explore the city you’re in! You could take a jog around the city, take a hike, or if there is water nearby, grab a standup paddle board or sign up for a surf lesson. The opportunities really are endless.

 

Being active even while you’re focused on relaxing will just make your experience even better. You’ll be alert and ready to try new things, won’t feel guilty about indulging in the local cuisine, and the transition back into your home box will be that much easier.