Can’t get to Daybreak? No problem! CrossFit can be done anywhere. Below are workouts that can easily be done at home or in a hotel when equipment and time are limited.

No Equipment

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5 Rounds:
50 Mountain Climbers
50 Air Squats

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10 Rounds:
Bear Crawl the length of largest room you can find
Broad Jump back

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5 Rounds For Time:
5 Tuck Jumps
5 Squats
5 Broad Jumps

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3 Rounds For Time:
10 Handstand Pushups
Run 200m

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20 Rounds For Time:
5 Pushups
5 Squats
5 Situps

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For Time:
Run 1 mile,
On the minute mark, 30 lunge steps

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5 Rounds For Time:
Handstand 1 minute
Hold bottom of the squat 1 minute

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10 Rounds For Time:
Sprint 100m
Walk 100m

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10-9-8-7-6-5-4-3-2-1 Reps for Time:
Burpees
Situps

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For Time:
Run 400 meters
50 Squats
Run 400 meters
50 Push-ups
Run 400 meters
50 Sit-ups
Run 400 meters

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10 Rounds:
100 Meter Sprint
5 Push Ups
10 Sit ups
15 Air Squats

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For Time:
100 Jumping Jacks
75 Air Squats
50 Pushups
25 Burpees

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For Time:
Run 800m
100 Air Squats
Run 800m

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7 Minutes of Burpees

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Tabata (8 rounds of: 20 sec on/ 10 sec rest)
You choose the movement – Air squat, push up, sit ups, burpees, handstand holds, sprints, etc.
OR… choose two movements, alternate between movements each round, do 16 rounds.

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For Time:
100 Hollow Body Rocks
100 Superman Rocks

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4 Rounds:
25 Handstand Push Ups
25 Sit ups

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3 Rounds For Time:
30 Push-ups
40 Sit-ups
50 Squats

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AMRAP in 20 minutes:
5 Pushups
10 Situps
15 Squats

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21-15-9 Rep Rounds for Time:
Walking Lunges (each leg)
Handstand Push-ups

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3 Rounds for Time:
Run 400m
50 Squats
25 Pushups

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For Time:
Run 1000m
100 Air Squats
50 Pushups

Equipment

Dumbbells – Use as substitute for a barbell in any of Daybreak’s regularly programmed WODs

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Dumbbell “DT”
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Jerks

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3 Rounds:
15 DB Thrusters
12 Burpees

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25 DB Ground to Overheads
50 Burpees
25 DB Ground to Overheads

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400 Meter Run
21 Clean and Jerks
400 Meter Run
15 Clean and Jerks
400 Meter Run
9 Clean and Jerks

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Jump Rope

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“Annie”
50-40-30-20-10 Reps
Double Unders
Sit ups

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50-40-30-20-10 Rep Rounds for Time:
Single Unders
Pushups

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Consecutive Double Unders
5-10-15-20…40-45-50-45-40-...15-10-5.
Have to be UNBROKEN. If you mess up during a given round, start that round over. For Time.

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Treadmill

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10 Rounds:
:30 on/ :30 off at 6% incline
You choose mph

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At 2% incline
5 Min on
2.5 off
4 Min on
2 Min off
3 Min on
1.5 off
2 Min on
1 Min off
1 Min on
Increase speed as interval decreases

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4 min at moderate pace on a 6 percent grade.
2 min easy on a 2 percent grade.
3 min at fast pace on a 4 percent grade.
1 min walk on a 2 percent grade.
2 min at fast pace on a 6 percent grade.
1 min walk on a 2 percent grade.
1 min at all-out pace on a 5 percent grade.
1 min walk on a 2 percent grade.
2 min at fast pace on a 6 percent grade.
1 min walk on a 2 percent grade.
3 min at fast pace on a 4 percent grade.
2 min easy on a 2 percent grade.
4 min at moderate pace on a 6 percent grade.

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Set One (Speed)
Leave the treadmill flat for this entire set.
2 x 2 min with 1 min of rest between at a moderate speed (80-85 percent effort).
Rest for 2 min at an easy pace.
4 x 1 min with 1 min of rest at a moderately fast speed (85-90 percent effort).
Rest for 2 min at an easy pace.
6 x 30 sec with 1 min rest between intervals at a fast speed (90-95 percent effort).
2 min easy pace

Set Two (Strength)
5 min at a moderate effort (80-85 percent effort) with the incline set to 5 percent.
2 min at an easy pace (almost walking) with the treadmill flat.
4 min at a moderately intense effort (85-90 percent effort) with the incline at 6 percent.
2 min easy with the treadmill flat.
4 x 1 min at an intense effort (90-95 percent) with the incline at 8 percent, and 2 min of recovery between each.

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Grab a 10-30 lb dumbbell and set your treadmill to a steep incline. Ideally, your treadmill should be between a 12-15 percent grade. Do 15 minutes of walking on this incline, going at a quick but comfortable pace. You can hold dumbbell in hand or rest on shoulder.

After 15 minutes, lower the treadmill so that it’s flat, put down the dumbbell and begin running. Run for 1 mile at moderate pace, then 1/2 mile at fast pace, then 1/4 mile at easy pace.