It’s been a long time since we’ve been in the gym and it’s natural to worry about how you’re going to continue progressing your hard-earned skills without all the toys.  Heck, just maintaining your prior level of skills is a struggle, how could you hope to make progress?

What I love about CrossFit is that there is so much to work on.  Even if I can’t access weights to work on my strength development, I can use this time to work on my conditioning or on my tumbling skills.  But what about if you have specific training goals you were working on before the shut down put a damper on your training plans?  Well, here’s some great muscle up drills you can work on without rings that will help prepare you for your muscle ups.

What about double unders?  WOD Prep has some great tips here for improving your double under skills at home as well.

And last week we played with this fun pistol progression originally shared by Shine.  You may not have everything you’d like to have available to you but you can continue making progress in most skills with just a little innovation and creativity.  Got a skill you really want to develop so you can crush it when the gym reopens?  Reach out and ask your coach, we’re happy to help!

It was early enough that steam was rising from the ground in the morning sunlight.  A quick 10 minute AMRAP of lunges and triple unders.  With no rope I did jumping claps which provided me a much better cardio workout than I could have gotten trying to RX the triple unders of which I can only score a few.

Skipping rope (optional)
Light dumbbell, kettlebell or alternative

Warm Up:
2 mins OS Rock to Run Right
2 mins OS Rock to Run Left
2 mins Dead Bug
2 mins Single Unders
2 mins OS Full Body Rock
2 mins Bird Dog
2 mins Stand Ups (Basic or Beginner)
2 mins Single Unders
2 mins Windshield Wipers
2 mins DB/KB TGU Left
2 mins DB/KB TGU Right

Triple Under or Progressions

10 min AMRAP
20 Alt Lunges
20 Triple Unders

Cool Down
Calf Stretch
Dragon Pose/Pigeon Pose
Quad Stretch
Upper Body roll
Lower Body Roll
Downward Dog