Not all WODs are done exclusively in the box….
You can also install a pull-up bar on a sturdy door frame. This will enable you to do the following “girls”:
- Angie – 100 pull-ups, 100 sit-ups, 100 push-ups, 100 squats (for time)
- Barbara – 20 pull-ups, 30 push-ups, 40 sit-ups, 50 squats (5 rounds for time 3 minutes rest between rounds)
- Chelsea – 5 pull-ups, 10 push-ups, 15 squats (EMOM for 30 minutes)
- Mary – 5 handstand push-ups, 10 pistol squats, 15 pull-ups (20 minutes, AMRAP)
Pull-ups can be done in progressions too, since not everyone has the sufficient strength to get it done the first time. Beginners can hang for a few seconds holding the pull-up bar, then they can progress to doing jumping pull-ups or strict ones with the help of a resistance bands. Serious CrossFitters will not regret investing in a pull-up bar because the pull-up is a good transition move to more advanced movements.
One further piece of equipment that can not be left out is the jump rope. Having one of your own is highly recommended just to practice your double unders outside of the box, but once they are mastered they are a simple exercise to place in any workout to take the intensity sky high. This will also give you “Annie” as an option to complete at home. Remember “Annie”?? 50-40-30-20-10 reps of Sit-Ups & Double Unders.
It is safe to perform these exercises at home if you have the right equipment and the right mindset. Know your limits and when to push them if you do not have anyone to help you out. Otherwise, don’t feel limited outside the box. You can still do your WODs at home!!