Free Shipping Available on Backpacks

 

Days

 

HRS

 

Mins

 

Secs

Through this time of ‘unsure’ and an apocalypse, maintaining intensity as of CrossFit workouts might be difficult to program. However, workouts can still maintain the same level of intensity by variations or a quick thought on how to replicate a movement. I.e. Pull ups for lying floor pulls. By activating the same muscle groups (latissimus dorsi) to replicate the movement, lying on the floor and generating a force with your hands driving yourself forward with a slide will ensure the same intensity is achieved if no pull up bar/rig is available to be used.

Body weight exercises can take a step back from weighted exercises to
provide a greater physical challenging element to test weaknesses. Remember basics should always be re visited to improve stability and balance for the big lifts.

To increase the intensity of workouts rep ranges and rounds can be tailored to individual’s fitness.

Below are a range of CrossFit workouts to try at home. NO NEED FOR EQUIPMENT.

At Home Annie
50-40-30-20-10
Double Unders/Lateral Jumps
Sit Ups

At Home Angie
100 pull ups/ no equipment ‘Lying Floor Pulls’
100 push ups
100 sit ups
100 squats

At Home Barbara
20 Pull Ups/Lying floor pulls
30 push ups
40 sit ups
50 squats
Rest 3 minutes – repeat 5 rounds

At Home Nancy
400m run
15 overhead squats (can be done with a broomstick/weight if available)
5 rounds for time.

Hero WOD Michael
3 rounds for time
800m run
50 back extensions
50 sit ups


Alasdair Hamilton MSc Sport & Exercise Physiology - Instagram: alasdair hamilton

 

Latest Stories

View all

Boost Performance With This Hidden Breakfast Hack

Boost Performance With This Hidden Breakfast Hack

By Moz Neumann What you feed yourself in the morning can dramatically set the tone for the day, in how your body performs and how your brain feels. The Morning Meal Impacts: Hunger Energy Physical Performance Concentration The momentum it...

Read more

#WOTW: SW7 Academy - Sam Warburton & Coach Gassy

#WOTW: SW7 Academy - Sam Warburton & Coach Gassy

Many HYROX athletes make the mistake of focusing solely on endurance and race-specific movements. But if you're serious about improving your HYROX performance, building a strong foundation of functional strength is non-negotiable. Sam Warburton and Coach Gassy from SW7 Academy...

Read more

#WOTW: JK HYROX Series

Read more