So it’s Sunday the 14th and Foundation CrossFit is closed for The Movement Fix seminar all day. What if Sundays are a normal training day? What do you do?!
How about you try any of the following!
5k run for time. Run around Seward Park, twice for time. Run around Greenlake once, for time. Run around Volunteer park uninterrupted for 30 minutes. Go snowboarding! Go for a hike. If you’re can get to the Howe Street Stairs. Try setting a clock and going the entire time. Alternatively if you like intervals you can run up as fast as possible, then walk down, do a handful
Want something more “CrossFitty?”
– 4 rounds for time: 400m run, 50 squats
– for time: 100 air squats, 100 pushups, 100 situps, 100 jumping lunges
– 150 burpees for time OR as many burpees as possible in 7 minutes OR 100 burpee broad jumps for time
– as many reps as possible in 20 minutes: 12 lunges, 9 situps, 6 pushups
– for time: 1 mile run, 50 step-ups/box jumps, 30
Basically if you get creative, you’ve got something. If you have access to a pullup bar, you have a new implement to utilize! If there’s a railing you can do a bar row (think ring row), use that!
Movements you don’t need equipment for: burpee, run/jog/walk, tuck jump, broad jump, box jump, step-up, pushup, burpee, squat, Cossack squat, pistol, plank, side plank, situp, crunch/curl-up, burpee, bird dog, lunge, jumping lunge, burpee, squat thrusts, good morning, jumping good morning, hollow rock, turtle, bear crawl, duck walk, burpee, cartwheel, cast wall walk, handstand, and more. Look at the Foundation CrossFit YouTube page for all of our movement library videos.
If you have a bag you fill up with something you can carry it. Go for distance. Or speed. Or both. Throw it in a metcon or something. Read this and see if you can figure out some good CrossFit programming!
Never tried my old HellaFit program from the Cody app? Well here it is in all it’s glory:
password for all is ‘hellafit’