CrossFit Travel Workouts
No equipment, no worries, you can still get a sweat on during your holidays.

No equipment, no worries, you can still get a sweat on during your holidays.

Keep your fitness going while you travel with these 50 simple workouts.

1. 3 RFT
400 m run
12 Burpees
21 Squats

2. 3 RFT:
Run 800m
2:00 Plank Hold
25 Mountain Climbers

3. 20 min AMRAP
50′ Bear Crawl
25 Squats
15 Lunges
5 Burpees

4. 3 Rounds
2 min. to complete
400m Run
Max Double Unders in time remaining
Rest 2 min before next round
If you can’t run 400m in 2 minutes the scale to 300m

5. AMRAP 4:
21-15-9:
Push Ups
Burpees
Rest 2:00
AMRAP 4:
15-12-9:
Sit Ups
Burpees
Rest 2:00
AMRAP 4:
12-9-6:
Squat Broad Jump
Burpee

6. run 5k
complete 10 burpees every 800m

7. 3 rounds
1 min squats
1 min burpees
1 min double unders
1 min push ups
1 min shuttle runs
1 min rest

8. 400m run
40 squats
30 sit ups
20 push ups
10 burpees

9. 21-15-9
Squats
Sit Ups
run 200 meters

10. 10-9-8-7-6-5-4-3-2-1
Push Ups
Burpees
Squats

11. EMOM 24, alternating:
Min 1: Run for distance
Min 2 –Squats
Min 3 – Double-Unders
Min 4 – Rest

12. 21 – 15 – 9
Burpees
Squats
15 – 12 – 9
Burpees
Push Ups
12 – 9 – 6
Burpees
Lunges

13. EMOM 12, alternating
Min 1: 7-9 Burpees
Min 2: 20 Sit-Ups
Min 3: 50 Double Unders

14. 4 Rounds:
1:00 Max Shuttle Runs
1:00 Max Squats
1:00 Burpees
1:00 Rest

15. 5 Rounds:
10 Squats
8 Walking Lunges
6 Push Ups

16. 5 RFT:
15 Burpees
30 Sit Ups

17. 3 rounds of:
25 Tuck Jumps
15 Sit Ups
5 Burpees

18. For Time:
Run 1600m , 30 alternating lunges every 400m

19. Tabata Wall Walks
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

20. 4 Rounds for Time
25 Burpees
50 Sit Ups

21. 5 Rounds For Time
Ten vertical jumps ( jump as high as you can, land and do it again)
10 push-ups

22. 4 Rounds For Time
Run 400 Meters
50 Air Squats

23. 3 Rounds For Time
50 Walking Lunges
800m run
50 Walking Lunges

24. For Time:
80-60-40-20 Reps of Air Squats
40-30-20-10 Reps of Situps
20-15-10-5 of Handstand Pushups

25. For Time:
10-9-8-7-6-5-4-3-2-1:
push up
jumping squat

26. AMRAP in 20 min.
Run 400
Max rep push ups

27. For Time:
60 Pushups
Run 400m
40 Pushups
Run 800m
20 Pushups
Run 1600

28. 30 min. AMRAP
400m run
10 Strict Press
10 Burpees

29. 3 RFT
30 Push-ups
40 Sit-ups
50 Squats

30. 21-15-9
Dumbbell Deadlifts
Squat Jumps
Rest 2 min.
15-12-9
Dumbbell Deadlifts
Dumbbell Facing Burpees

31. 5 rounds
5 pushups
30 second plank
5 pushups
30 second plank
1 minute rest

32. Complete as many rounds and reps as possible in 9 minutes of:
15 Sit Ups
10 Squats
5 Burpees

33. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1:
sit ups
100 m sprint between each set

34. For Time:
75 Squat
60 Double Unders
45 Pull Ups/Rows
30 Push Ups

35. For Time:
75 Dumbbell Thrusters (50/35) OR Air Squats
Every time you break, 5 burpees

36. 5 RFT:
5 HSPU
200 m Run

37. 20 minute AMRAP of:
5 HSPU
10 Pistols (alternating)
15 Push-ups

38. 3 rounds
400 m run
40 squats
30 situps
20 pushups
10 handstand pushups/pullups

39. 5 rounds of:
25 jumping jacks
5 burpees
10 squats
10 sit ups
10 pushups

40. 10 rounds of 5 push ups.
On your 5th push up stay in a plank position for 30 seconds (hold at the top of your push up, keep your core tight and your body straight).
After your 10 rounds do 3 x 100m dash

41. 8 RFT:
200m Sprint
12 Squats
9 Burpees

42. 5 RFT:
30 second handstand pushups
30 squats

43. 20 Minute AMRAP of:
20 Lunges
20 Squat Jumps
40 Plank Shoulder Taps
1 Mile Run
150 Air Squats
1 Mile Run

44. 10 min. AMRAP of
30 Double Unders
15 Push Ups

45. Run 500m
40 Air Squats
30 Ab mat sit-ups
20 Push-ups
10 Burpees

46. 30 minute EMOM:
Odd: 10 Burpees
Even: 20 Sit Ups

47. 5 RFT:
400 m Run
21 Walking Lunges
15 Push Ups
9 Burpees

48. 4 minute AMRAP:
25 jumping jacks
3 burpees
then – no rest –
4 minute AMRAP
10 situps
5 pushups

49. 10 Minute AMRAP of:
2 Burpee Broad Jumps
4 Hand Release PushUps
6 Air Squats
8 Walking Lunges

50. 18 min. AMRAP of:
15 Squat Jumps
12 Push Ups
9 Toe Touches

Eat Real Food

Want to know how and what to eat? To improve your health and increase your fitness we recommend following these 3 rules

1. Eat Real Food - It once was alive and doesn't come from a package. If it has a long shelf life it should be avoided. Your food should be a close to its original form as possible, locally grown organic being the best.

2. Not Too Much - 3 meals balanced meals a day will be enough to support your activity levels but not fat. No snacking, no seconds serves, no late night treats before bed. No soft drinks, no added sugar. Post workout meals or shakes should be avoided if your carrying excess body fat.

3. Mostly Plants - Your plate should be half full of vegetables, a quarter full of carbohydrates and a quarter full of protein. Include a thumb-sized portion of healthy fats like avocado or olive oil with each meal. Fruit is considered a carbohydrate.

Aim for progressively getting closer to achieving this and you will burn fat, have more energy, more focus, sleep better, recover from workouts quicker and you'll be the best version of you!!

If you need more advice or help with your nutrition comment on this post or email ben@capaxcrossfit.com to have a confidential free discussion.

Workouts October 23 - 28

Monday

Warm Up
3 Rounds
5 Passovers
5 Squat Passovers
5 Prone Passovers
+
Barbell Warm Up
3 Rounds
5 Snatch Grip RDL
5 Snatch High Pulls
5 Muscle Snatches
5 BTN Snatch Press
5 Snatch Balance


A/  Skill
Snatch
EM x 15
2 x BTN SG Push Press + Snatch Balance* 3 second hold in catch. 

B/AMRAP 8
10 C2B Pull Ups
12 OHD Squats 40/27.5

*Scale to Pull Ups/ jumping Pull Ups  as req


Tuesday

Warm Up
Coaches Choice


A/5 RFT
40/30  Cal Row
30 Wall Balls
20 Burpees
*35 min Cap


Wednesday

Warm Up
Barbell Warm Up
+
Jerk Feet Position


A/  Skill
Clean & Jerk
EM x 15
2 x BTN Split Jerks * 3-second hold in catch
-take from rack

B/4 RFT
12 Hang Squat Cleans  60/42.5
8 Bar Muscle Ups

*Scale jumping bar Muscle Ups
12 Min time Cap


Thursday

Warm Up
3 Rounds
100m SA farmers Carry 50/side
200m Row @3
10 Alt T Push Ups


A/Rope Climb Skills
Feet Progressions

B/ Teams of 3
AMRAP 20
Teams of 3
P1. 20/14 Cal Bike
P2. 400/300m Run
P3. Rope Climbs.

Score is rope climbs completed


Friday

Warm Up
3 Rounds
10 Passovers
10 Alt Shoulder Taps
30 sec Double KB Overhead Hold


A/For time:
60 push-ups
50 dips
40 handstand push-ups
30 bench presses, 70/50
20 jerks 70/50
10 push presses 70/50
* Scale weight to 80% off 1RM


Workouts October 16 - 21

Monday

Warm Up
3 Rounds
10 Squats
10 Push Ups
10 Pass Overs
+
Barbell Warm Up
3 Rounds
5 Snatch Grip RDL
5 Snatch High Pulls
5 Muscle Snatches
5 BTN Snatch Press
5 Snatch Balance

A/  Testing
Snatch
EM x 15
1 x  Snatch
Build to a heavy rep

B/AMRAP 8
4 Deadlifts 140/95
6 Bar Muscle Ups

*Scale weight and to Jumping Bar Muscle Ups as req


Tuesday

Warm Up
Coaches Choice

A/Testing
 E2M x 12
a.200m Run
b.30 Cal Bike
c. 40 Cal Row 

*AMREP Burpees in remaining time of each round
*Score is total burpees.
Scale to
a.150m Run
b. 20 Cal Bike
c. 30 Cal Row
 

Wednesday

Warm Up
Barbell Warm Up
+
Jerk Feet Position

A/  Testing
Clean & Jerk
EM x 15
1 x  Clean & Jerk
Build to a heavy rep

B/4 RFT
20 Shoulder to Overhead 40/27.5
15 Toes To Bar

*Scale to knee raises as req
10 Min time Cap


Thursday

Warm Up
Ankle & Hip Mobility
Structured

A/ Skill
Single leg squat Progressions

B/ For time
60 single-leg squats, alternating
50 wall-balls 20/14
40 box jumps, 24-in. box
30 deadlifts 80/55
20 power cleans 80/55
10 front squats 80/55

*18 Minute Time Cap
https://journal.crossfit.com/article/the-pistol
 

Friday

Warm Up
Rowling

Partner  WOD
AMRAP 25
25 steps Single Arm Overhead Lunge 17.5/12.5
25 Cal Row
25 DB Weighted Sit Ups 17.5/12.5

Partners alternate between movements although cannot partition reps.

Re Test Week October 9 - October 14

Monday

Warm Up
3 Rounds
30 seconds at each
Handstand Hold
Beat Swings
Pass Overs
Scapula Push Ups
A/
AMRAP 9
10 DB Squat Cleans 40/25
15 Pull Ups *  
20 Sit Ups
into
AMRAP 9
10 Cal Bike
15 Push Ups
20 Squats

Score total reps
*Scale to jumping pull ups.
 

Tuesday

Warm Up
Durante Core
A/
5 RFT
400m Run
20 Wall Balls 20/14
10 Burpee Box Overs 24/20

35 min time Cap
 

Wednesday

Warm Up
Coaches Choice


A/ 
Partner WOD
For Time
100 Double Unders
1000m Row
150 Double Unders
1500m Row
200 Double Unders
2000m Row

*Partition as req
35 min time cap
 

Thursday

Warm Up
3 Rounds
30 Seconds @ each
Thoracic Wall Stretch
Coffee Table Stretch
Plank Alternating Shoulder Taps
Yoga Push Ups
A/Re - Testing
Build to a Push Press 3 RM in 15 mins

B/Testing
“Grace”
For Time
30 Ground to Overhead 61/43kg

5 minute cap
*members to judge and count each other’s reps
https://youtu.be/mqnF7j9coes
 

Friday

Warm Up
3 Rounds
30 seconds @ each
Squats
Lateral Step Ups
Samson Stretch
Z Stretch
A/Re -  Testing
Build to a Front Squat  3 RM in 15 mins

B/ Testing
For Time
30 Back Squats 60/42.5
20 Squat Cleans
10 Overhead Squats

8 minute time Cap
*Bar starts from ground. No rack
 

Workouts October 3 - October 6
tumblr_omqtxl9hHD1r64bp4o1_500.jpg

Monday

Public Holiday Closed - Enjoy and easy day off or get active and sweaty outdoors.


Tuesday

Warm Up
3 Rounds
30 Seconds @ each
Thoracic Wall Stretch
Coffee Table Stretch
Plank Alternating Shoulder Taps
Yoga Push Ups

A/E2M x 5
5 x Push Press @ add weight from last week

EM x 9
B1/ 10 Seated Arnold Presses
B2/ 10 x BB Bent Over Row
B3/ Rest

C/ CrossFit Team series event 5
AMRAP 10
3-6-9-12-15 etc synchronized burpee box jump-overs
3 synchronized deadlifts 102/70 

*Scale to burpee box step overs and deadlifts to 70/48
https://games.crossfit.com/workouts/teamseries/2017/5
 

Wednesday

Warm Up
Durante Core

A/ Kipping Pull Up
-Active shoulders
- Beat Swing
- Beat swing + Pull
- Band spotted Kip
-Kipping Pull Up
-Butterfly Pull Up

B/ CrossFit team series Event 8
For time:
Partner 1 completes:
  1,000-m row
  50 thrusters
  30 chest-to-bar pull-ups
Then, Partner 2 completes:
  1,000-m row
  50 thrusters
  30 chest-to-bar pull-ups

25 minute Cap
https://games.crossfit.com/workouts/teamseries/2017/8 


Thursday

Warm Up
3 Rounds
30 seconds @ each
Squats
Lateral Step Ups
Samson Stretch
Z Stretch

A/E2M x 5
5 x Front Squats @ add weight from last week

EM x 9
B1/ 10 x cyclist squats
B2/ 20m Walking lunges
B3/ rest

C/ 21-15-9 Dumbbell snatches 22.5/15
Bar muscle-ups 

*Scale to C2B, Pull Ups or Jumping Pull ups
15 min time cap
 

Friday

A/ 
On a 20-minute clock, for max reps/pounds:
Partner 1:
  0:00-2:00 Handstand push-ups
  2:00-4:00 Rest
  4:00-6:00 Double-unders
  6:00-8:00 Rest
  8:00-10:00 1-rep-max back squat
Then, Partner 2:
  10:00-12:00 1-rep-max back squat
  12:00-14:00 Rest
  14:00-16:00 Double-unders
  16:00-18:00 Rest
  18:00-20:00 Handstand push-ups

https://games.crossfit.com/workouts/teamseries/2017/7
 

Workouts September 25 - September 30

Monday

Warm Up
3 Rounds
30 seconds at each
Handstand Hold
Beat Swings
Pass Overs
Scapula Push Ups 

-Strict Ring Muscle Up practice & Demo
A/Power Clean build to a heavy in 10 mins


B/CrossFit Team Series Event 3
For time:
50 synchronized wall-ball shots
30 cleans, 60/45.
50 synchronized wall-ball shots
20 cleans, 85/60
50 synchronized wall-ball shots
10 cleans 100/70

Time cap: 12 minutes
https://games.crossfit.com/workouts/teamseries/2017/3 


Tuesday

Warm Up
3 Rounds
30 Seconds @ each
Thoracic Wall Stretch
Coffee Table Stretch
Plank Alternating Shoulder Taps
Yoga Push Ups
A/E2M x 5
5 x Push Press @ add weight from last week

EM x 9
B1/ 10/ Side Half Kneeling Landmine Press*
B2/ 10 x Seated Rear lateral DB Raise**
B3/ Rest

 C/CrossFit Team Series Event 1
9-15-21
Synchronized thrusters 45/30
Synchronized bar-facing burpees

Time cap: None
https://games.crossfit.com/workouts/teamseries/2017/1?division=502&workout_type=rx
 

Wednesday

Warm Up
3 Rounds
10m Bear Crawl
10 Pass Overs
10 Kneeling Thoracic Stretch 5/side

A/ Skill -
TTB Progressions
Kipping
Knee Raise
Feet to target
TTB

B/ CrossFit Team Series Event 4
For time:
100-cal. row, switch as needed
100 toes-to-bars, total
Time cap: None

https://games.crossfit.com/workouts/teamseries/2017/4
 

Thursday

Warm Up
3 Rounds
30 seconds @ each
Squats
Lateral Step Ups
Samson Stretch
Z Stretch
A/E2M x 5
5 x Front Squats @ add weight from last week

EM x 9
B1/ 10 x DB Step Ups @ approx knee height
B2/ 10 x Back Squats
B3/ rest

C/ AMRAP 10
15/10 Cal Bike
200m Run
 

Friday

Warm Up
Burgener warm Up
+
Double Under Practice
20 mins total time


A/CrossFit Team Series Event 2
For time:
120 double-unders, each, relay
120 chest-to-bar pull-ups, total, sets of 15
120 hang power snatches, total, sets of 15 45/30
120 double-unders, each, relay

Cap: 15 minutes

https://games.crossfit.com/workouts/teamseries/2017/2
 

Saturday  

Partner AMRAP 40

400m run together

40 D-ball cleans

40 Box jumps

40 Pushups

Workouts September 18 - September 24

Monday

Warm Up
3 Rounds
30 seconds at each
Handstand Hold
Beat Swings
Pass Overs
Scapula Push Ups 

+ Strict Ring Muscle Up practice & Demo

A/ For Time
500m Row
400m Run
30 AKB Swings 24/16
20 Burpee Box Overs 24/20
10 Ring Muscle Ups* 
-Rest 3 mins then repeat in reverse order

*24 Min Time Cap
*Scale to Ring pull throughs

Finisher
For Time
100 Alternating Hip Drop and rotations
 

Tuesday

Warm Up
3 Rounds
30 Seconds @ each
Thoracic Wall Stretch
Coffee Table Stretch
Plank Alternating Shoulder Taps
Yoga Push Ups
A/E2M x 5
5 x Push Press @ 70% 3RM add weight from last week

EM x 9
B1/ 10 Seated Arnold Presses
B2/ 10 x Banded Face Pulls
B3/ Rest

C/ 8 min
For Time
30-20-10 reps for time of:
Sit-ups
Toes-to-bars
Wall-balls
 

Wednesday

Warm Up
Durante Core

A/ Skills
Double Unders

B/ AMRAP 20
10 Deadlift 110/75
20/15 Cal Bike
10 Shoulder to overhead 60/42.5
30 Double Unders

*Bar should be heavy


Thursday

Warm Up
3 Rounds
30 seconds @ each
Squats
Lateral Step Ups
Samson Stretch
Z Stretch
A/E2M x 5
5 x Front Squats @ 70% 3RM add weight from last week

B1/ DBall KB Front Rack walking Lunges 20 mtrs AHAP
B2/ 10-15 DB Kettlebell Overhead squats

C/ AMREP 7
100 Double KB Clean and Jerks 48/32
Then AMREP Burpees with remaining time
 

Friday

Warm Up
Coaches Choice


A/ “Nibs RANDY”
Partner Hero WOD

For TIme
27 Cal Row each
Then
“Randy”
75 Power Snatches each (partition as required)
then
51 Syncro Sit Ups


 

Workouts September 11 - September 16

Monday

Warm Up
3 Rounds
30 seconds at each
Handstand Hold
Beat Swings
Pass Overs
Scapula Push Ups
A/ For Time
500m Row
40 Wall Balls
30 Pull Ups
20 HSPU
10 Burpees
-Rest 3 mins then repeat in reverse order

*18 Min Time Cap

Finisher
For Time
100 Sit Ups
 

Tuesday

Warm Up
3 Rounds
30 Seconds @ each
Thoracic Wall Stretch
Coffee Table Stretch
Plank Alternating Shoulder Taps
Yoga Push Ups
A/E2M x 5
5 x Push Press @ 70% 3RM

EM x 9
B1/ 10 Bent Over DB Flyes
B2/ 10 x Behind the neck press
B3/ Rest

C/ 8 min
Tabata
Shoulder to Overhead 50/35
Deadlifts
Alternate between S2O & Deadlift until all 16 rounds are completed
for reps
 


Wednesday

Warm Up
Durante Core

A/ Skills
Rope Climbs
-J-Hook from box
-Jhook from Pull Up Bar

B/ 10 RFT
30 Double Unders
30 Squats
1 Legless Rope Climb
*20 min time cap
*Scale rope climbs height, then to legs, knee raises etc etc

https://www.boxrox.com/rope-climb/ 
 

Thursday

Warm Up
3 Rounds
30 seconds @ each
Squats
Lateral Step Ups
Samson Stretch
Z Stretch
A/E2M x 5
5 x Front Squats @ 70% 3RM

B1/ DB KB Front Rack walking Lunges 20mtrs AHAP
B2/ 10-15 Kneeling Back Extension * Over Bench
AHAP

C/ AMRAP 7
10 American KBS 24/16
3 Bar Muscle Ups
 

Friday

Warm Up
Coaches Choice


A/ Teams of 3
For Time
50 Cal Bike
100 DB Cleans 50/35
50 Cal bike
100 DB Shoulder to Overhead
50 Cal Bike
100 DB Thrusters
*Partition as req

*36 min Cap
 

 

Saturday

RU Ok Day at CSP 8:30 - 9:30am
Car pool from the box at 7:50 am.

Ben Lambert