CrossFit While Traveling

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Every so often, we all have to travel for work or family obligations.  Sometimes you get lucky and can find a CrossFit box near you (don’t forget to pack your gear!), but many times it simply isn’t an option to hit a local gym when you are on the road.

What is the intrepid CrossFitter to do to get his or her workout fix?  Here is a great list of CrossFit-style workouts you can do anywhere from your hotel room to a nearby playground.

Get creative! You don’t have to pack any equipment to do a challenging WOD… but you do always have room for a jump rope.
NorCal CrossFit has a list of over 120 different road workouts courtesy of Eva Twardokens.  There is something here for even the most hard-core road warriors – a few of the insidiously tough ones include:

  • 10 pushups, 10 situps, 10 squats – 10 rounds
  • Invisible Fran : 21-15-9 of air squats and pushups for time
  • Run 1 mile, lunging 30 steps every minute
  • With eyes closed, do 10 air squats, then open eyes; do 10 push ups with eyes closed.  5 rounds for time

Eva T herself has a few short but tough N.E.N. (no equipment needed) workouts on her blog.  Examples include: 20 each of air squats, burpees, pushups – 3 rounds for time; and 5 each of long jumps, vertical jumps and handstand pushups – 5 rounds.  Even more bodyweight workouts are in her archive.

CrossFit Brand X has a big list of portable workouts; you can pick and choose depending on the equipment at hand like a jumprope or a dumbbell.  Their “Fight Gone to Arizona” will shake off any jetlag you may be feeling from your travels:

  • 3 rounds, one minute at each station
  • burpees
  • double unders
  • walking lunges
  • clap pushups
  • jumping jacks
  • rest

While we are at it, hitting the road is a good reason to rediscover the thrills of the original CrossFit “Girls” exercises:

  • Angie (100 each of pullups, pushups, situps and squats – for time)
  • Barbara (20 pullups, 30 pushups, 40 situps, 50 squats – 5 rounds for time, with 3 minutes rest between rounds)
  • Cindy (5 pullups, 10 pushups, 15 squats – max rounds in 20 minutes)
  • Mary (5 handstand pushups, 10 pistols, 15 pullups – max rounds in 20 minutes)

CrossFit Fire of the Gods has a list of no/low equipment WODs.  One of the highlights includes Cindy’s Best Friend: “Use the Cindy template but substitute three other movements.  For example, thrusters, pullups, situps; or burpees, situps, back extensions; or sand bag deadlifts, pushups, situps; etc.  Unlimited combinations here but in terms of reps do the harder movements for five, easier for 15, in order to sustain the metabolic conditioning for the work duration you select.”

Don’t feel like doing a WOD? Pack a lacrosse ball and mobilize. Bored with the hotel treadmill? Try swimming in the hotel pool instead.
Your hotel room’s deck of cards can be the source of some fiendish workouts if you are short of inspiration.

Think a PVC pipe or a broomstick is just for warming up?  On the contrary, here is a surprisingly difficult workout you can do with one called the Broomstick Mile:

  • Back Squat x 25
  • Front Squat x 25
  • Overhead Squat x 25
  • Run 400 M
  • Shoulder Press x 25
  • Push Press x 25
  • Push Jerk x 25
  • Run 400 M
  • Hang Clean x 50
  • Run 400 M
  • Snatch x 50
  • Run 400 M

Finally, Greatist has a list of 50 bodyweight exercises that you can do anywhere to improve balance, flexibility and strength.

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