Top 10 Do-Anywhere CrossFit Workouts + Breaking Up with Overexercise

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Written By

Lauryn

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Expert Reviewed By

Dr. Lauryn Lax, OTD, MS

Dr. Lauryn, OTD, MS is a doctor of occupational therapy, clinical nutritionists and functional medicine expert with 25 years of clinical and personal experience in healing from complex chronic health issues and helping others do the same.

Kzc9H88Nwpm Dominik Wycislo 1080X675 1 | Top 10 Do-Anywhere Crossfit Workouts + Breaking Up With Overexercise

Fri-yay. Fri-yay. Fri-yay! It IS Friday—Faves Friday at that.Today, we’re talking all you missed on the blog this week, plus my Favorite Do Anywhere CrossFit Workouts (perfect for your busy on-the-go lifestyle).

Here’s what you missed on the blog this week:

Monday:

Peace With Food

12 Steps to Peace with Food

Tuesday:

Heal Your Gut

Heal Your Gut, Heal Your Mind: The Brain Gut Connection

Workout Wednesday:

Eat For A Run

What to Eat for a Run: The Truth About Carbing Up, Gels & Post-Workout Nutrition

Thursday:

Vitamins And Minerals

Doctor’s Orders: Why Vitamins & Minerals Are Good For You

As for other “Favorite” things, today I am sharing with you my top 10 Favorite CrossFit-style workouts (read: Functional and Primal movement patterns) you can do anywhere (not just a CrossFit gym, but at home or at your traditional gym—modification options provided).

One of my favorite things to do is PLAY and move—no longer in an obsessive way, but in a fun, life-giving, energizing way!

After spending 14 years, hating on my body and using fitness as a form of punishment and mandate to “get my butt into shape!,” I came to terms with the facts that I had an UNHEALTHY RELATIONSHIP with fitness.

Over the course of that 14 years, fitness and movement was primarily about sculpting, chiseling, shaping and hating on my body. I saw my body as an OBJECT—doing everything within my power to fight against it.

Listen up. I have a secret for you. 

Your body wants to work for you! Not against you!

Annnnd…You CAN have a body you love and feel confident in—AND a mindset that is TWICE as stunning (Read: At peace. Not war with your body).

This happens when you connect—or rather—re-connect—with all the ways you and your body are designed to: Move. Function. Eat. Love. Live. And just be.

Like a plant that needs water and sunshine, our human bodies need good food, a little bit of movement (even as simple as a walk) and self-love every day to thrive.

Enter: Primal movement (i.e. the so-called hyped “CrossFit” style of workouts—integrating movements your body was designed to thrive upon, and a blend of all energy systems: Strength, power, endurance and let us not forget, rest).

Exercise is nothing more than movement.

And that movement, when not abused, can do a body good.

No matter what your relationship with exercise or fitness is like, instead of:

  • Beating yourself up for not getting to the gym this holiday
  • Forcing yourself to go to the gym to burn calories
  • Or, never thinking twice about fitness or movement (Do you really need it?)

…If you begin to view it as life-giving movement, things make a lot more sense.

If you’re feeling uninspired in the gym, stressed out, apathetic, or enslaved to exercise…spice things up with one of these guys. Move it, then go out there and conquer the other amazing things you were meant to do!

Top 10 Do-Anywhere CrossFit Style Workouts 

Do Anywhere Workouts

Deadlift Doozy

21-15-9-15-21
Deadlift
Burpees

Rowing Helen

500 Meter Row (Options: 20 Burpees or 400 Meter Run)
21 Kettlebell Swings
12 Pull-ups or Push-ups

20 Minute AMRAP

6 Deadlift
10 Kettlebell Swings
7 Burpee Pullup
200-Meter Run or Row

Thruster Fun
15 Minute AMRAP

7 Thrusters
7 Burpees
7 Pull-ups

3 Rounds, 1 Minute each movement:

Dumbbell Snatches
Box Jumps (Options: Stepups)
Wall-balls (Option: Squat Jumps)
Sumo Deadlift Highpulls
Burpees
Rest 1-minute after each round

10-Minute AMRAP (As Many Rounds As Possible)

5 Push-press
10 Deadlift
15 Dumbbell Step-ups

Weighted Cindy

20-Minute AMRAP
10 Backsquats (95 lbs.; Options: Goblet Squats)
10 Pushups
10 Pull-ups (Options: 10 Bent Over Rows)

Fun Fifty

50 Box Jumps (Options: Step-ups)
50 Pullups/Rows (Options: Banded Pull-aparts)
50 Kettlebell Swings (Or Dumbbell Swings)
50 Walking Lunges
50 Knees to Chest or Situps
50 Push-Press
50 Back Extensions
50 Wallballs (Options: Squat Jumps)
50 Burpees
50 Double Unders or Jumping Jacks

12-Minute AMRAP

5 Handstand Pushups (Options: Strict press or knees-up on chair pushups)
7 Overhead Squats (Options: Dumbbell 1-Arm Overhead Squats—7 each arm)
9 Ring Rows or Pull-ups (Options: Banded Pull-aparts or Bent Over Rows)

Sprints

10 Rounds
100-Meter Sprint + 20 Pushups
Walk back to start between rounds

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