Away over the holidays? Don't let your progress go to waste! Why not drop in to one of the 15,000 CrossFit gyms! You can search for them here: https://map.crossfit.com/
Or try some of these workouts that the CrossFit Thao Dien coaching team have designed for you. They are all are easy to do with the equipment in a hotel gym, or even with no equipment at all! Time to have a break from the barbell...
WARM UP (Before every workout)
5 mins on cardio machine or jogging
THEN
3 rounds:
10 downward dog to cobra
10 scapula pushups
10 lunges (on each side)
Then pick one of the following workouts depending on how much time you have and what you need to work on.
WOD 1
Tabata (20 seconds on, 10 seconds rest):
Air squats
Rest 1:00
Push-ups
Rest 1:00
Sit-ups
Rest 1:00
Mountain climbers
WOD 2
As fast as possible:
10 Dumbell (DB) push presses
15 burpees (chest to the floor!)
20 DB push presses
15 burpees
30 DB push presses
15 burpees
20 DB push presses
15 burpees
10 DB push presses
15 burpees
WOD 3
10 rounds:
30 second wall-facing hand stand hold
20 Alternate jumping lunges
WOD 4
20 min AMRAP:
5 pushups
10 situps
15 air squats
WOD 5
150 Dumbell swings 22.5kg/ 15kg
Every minute do 5 burpees, then continue!
WOD 6
21-15-9:
Pushups
Hollow rocks
Jumping squats
WOD 7
1 mile run
30 pushups
45 squats
30 pushups
45 squats
1 mile run
WOD 8:
Upper body strength superset (no rest between the bench press and rows):
4 x 8 DB bench press
4 x 8 DB single arm row each side
AND DON’T FORGET TO DO LOTS OF HOLLOW BODY/SUPERMAN/PLANKING TABATA!
COOL DOWN (Stretch and mobilise)