On a recent 2 DAY trip to southern california, I was faced with the creative task of programming 2 WOD's for myself, my wife, my sister and her husband. Upon checking in to the hotel, we happened to pass by the "fitness center" and noticed it had been appointed with brand new treadmills, stationary bikes, ellipticals and resistance training machines. A mini-24 hour fitness. However, all of these "flashy machines" were of no use to me, I was after functional movement. Our CrossFit workout would include either body-weight (gymnastics) or free-weight (weightlifting) exercises only. We were lucky! In addition to the machines, there was a rack of dumbbells up to 50 lbs. The next morning, all four of us began with a functional warm-up which consisted of Squats, Pistols, Push-Ups and Handstand Holds for ten minutes. After a short dynamic stretch, we were split into teams of two. Dumbbell Hang Squat Cleans and Burpees were demonstrated and practiced briefly. Each team was to complete three rounds of these two movements for time: 40 DB Hang Squat Cleans, 40 Burpees, 30 DB Hang Squat Cleans, 30 Burpees, 20 DB Hang Squat Cleans, 20 Burpees. Alternating 5 reps each through the entire workout. This WOD was short and sweet and lasted only 15 minutes.
Check out what happened on DAY 2. All you need is a bit of creativity to make it happen ON THE ROAD. There is no shortage of
TRAVEL WORKOUT ideas here!
Next time you are faced with this, become a leader of functional movements!
Workout of the Day
For time:
200
Kettlebell Swings
200 Walking Lunges
150 Kettlebell Swings
150
Walking Lunges
100 Kettlebell Swings
100 Walking Lunges
2-person team, alternate sets of 20, 15, 10
"You have to put in many, many, many tiny efforts that nobody sees or appreciates before you achieve anything worthwhile." -Brian Tracy
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Your WOD looked awesome. I hope you inspired onlookers!