CrossFit 414 Guide to Holiday Fitness

We are in the full swing of the holiday season which can mean traveling, social engagements, and spending a lot of your free time out shopping for gifts and not leaving much time to get into the gym. Its a tough time of year for working out, but prioritizing 30 minutes of your day on your fitness is a reasonable goal and will make that first week in 2015 not such a shock to your system when you are back at 414 and in your normal routine. Hopefully this post will spark some ideas for workouts and/or specific movements that you can focus on at home to stay active.

Strength/Mobility/Skill Work:
Dedicating ten minutes to mobilizing a troublesome area, working on a skill that frustrates you, or building some strength on a difficult body weight movement will do wonders. Here are some examples:


Push-Ups or Handstand Push-Ups – Perform an every minute on the minute style circuit of one to eight push-ups, handstand push-up, or handstand push-up negatives. Choose a rep range that you are able to complete all of the reps in, but that challenges you during the second half of the EMOM.

Handstand Holds – Accumulate a total of five minutes in a handstand hold against the wall. Practice shifting your weight around while on your hands to increase your ability to balance.

Double-Unders –
If you are working to obtain this skill spend ten minutes with your jump rope every day practicing single-unders. Work the single under with an exaggerated jump and after every ten single unders make an attempt at a double under.
If you can string some double unders together but struggle with high reps, spend your ten minutes practicing linking the reps together in 10-, 15-, or 20-rep clusters.

Workout of the Day:
Here are four great options for some at home workouts that you could perform after your ten minutes working some mobility, strength, or skill work and still keep your entire workout under 30 minutes:

50-40-30-20-10 reps of:
Double Unders

10 rounds for time:
10 push ups
10 sit ups
10 air squats

For time:
100 push ups
100 sit ups
100 air squats

5 rounds for time:
20 lunge steps
15 Burpees


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