Being away from your CrossFit gym (and all the equipment in it!) doesn’t mean you have to go without training support or guidance.
Ryan Wolf — a CrossFit coach and owner of CrossFit Kent Island — wants athletes to know that doing a lot of high repetition workouts to make up for your lack of weights at home could cause overuse injuries.
“Instead, focus on moving slowly and correctly – taking longer to complete each repetition is a great way to add intensity [to your workout],” he says.
Most importantly, Wolf stresses that workout consistency is key.
“Don’t focus as much on results during this strange time — just get out there and do something,” he says.
Keeping these tips in mind, try out Wolf’s CrossFit bodyweight circuit, and feel good about expanding your practice beyond the gym.
- Standing with your feet together, lift one foot off the ground and extend your leg in front of you.
- Execute a one-legged squat by pushing your hips back and reaching your hands forward.
- Drive through your heel to stand back up.
- If you’re struggling with balance, spot yourself by holding onto a chair on the side of your non-squatting leg.
- Do three sets of 10 reps with each leg, alternating legs after each pistol squat.
- Start by stepping forward into a lunge position by dropping your back knee to the ground while keeping your front knee aligned over your foot.
- Jump straight up, switching your feet in mid-air, and land in an opposite lunge position.
- Do as many reps as you can in one minute.
- Rest for one minute before repeating for three rounds.
- Start in a plank position with your feet against a wall.
- Keeping a tight core and straight legs, walk your hands toward the wall as your feet simultaneously climb up the wall.
- Stop when you achieve a handstand position, or as close to a handstand as you can safely execute.
- Slowly walk your hands back out to a plank position as you walk your feet down the wall.
- Do 10 repetitions, resting as needed between your efforts.
- Laying on your back, extend your arms overhead.
- Squeeze your abs to pull your arms and legs slightly off the ground — this is a hollow position.
- Holding the hollow position, rock back and forth while alternating as you bring your hands — and then feet — to the ground.
- Do as many repetitions as you can without resting, but take breaks as needed.
- Repeat for one more round.
- Sitting on a chair or bench, extend your legs out in front of you.
- Position your hands on either side of you on the chair.
- Taking an L position, press down through your arms to support all of your body weight as you lift up from the chair.
- Accumulate two minutes of an L-sit, resting as needed in between efforts.