So Your CrossFit Box Is Closed? Adapt With A Week of At-Home Workouts

With many people worldwide without gym access, here's a week of home-friendly workouts for CrossFitters!

On March 15th, COVID-19 became a lot more real for those of us in France. The French government announced restaurants, entertainment venues and all non-non-essential stores would close as of midnight. The next morning, I learned my gym was also closed—the one outing I was still making each day that was keeping me sane.

Adapt, adapt, adapt.

As Charles Darwin said: It is not the strongest of the species that survives, nor the most intelligent that survives. It is the one that is most adaptable to change.

(Or at least, the quote is often attributed to Darwin, but it’s unclear whether he was the one who coined the phrase).

Never is this more true than now: We know fitness is required for our overall health—for keeping your immune system functioning effectively, and for improved mental health, among other things—which are two especially important qualities at the moment. I know that I can literally feel my growing anxiety about COVID-19 decrease the moment I’m working out.

No, there won’t be any strength gains in the upcoming weeks—or however long this lockdown lasts—but exercise for overall health, for maintenance and for mental health, must go on, albeit in an adapted way.

To get you thinking in the home workout direction, here’s what my next 7 days of exercises looks like without any equipment: Just me in my living room, and at the outdoor gym I found yesterday in the fresh air, because fresh air and sunlight have healing qualities. That is until we’re told we’re no longer allowed to leave the house at all…

Day #1:

Every 30 seconds x 5 minutes: 16-20 mountain climbers
Every 30 seconds x 5 minutes: 5-8 burpees
Every 30 seconds x 5 minutes: 15-20 hollow rocks
Every 30 seconds x 5 minutes: 12-16 jumping lunges

Day #2:

Inspired by 2015 CrossFit Games athlete Alex Parker:

A. For time:

• 50 burpees
• 100 push-ups
• 150 sit-ups
• 200 air squats

Alex Parker Workout

Day #3:

A. Jog to the park (just 800 meters away, but mostly uphill)

B1. Bar dips: 5 sets of 4-8 reps
B2. Strict pull-ups: 5 sets of 3-6 reps
C3. Strict toes-to-bar: 5 sets of 6-10 reps
C4. Plank shoulder taps: 5 sets of 20 reps

D. Two lengths of the soccer field: Walking lunges

Day #4:

Active recovery: 4-6 km walk

Day #5:

V-up movement
Bottom of V-Sit

A. 100 glute bridges
B. 100 superman rocks

C1. Wall sit: 5 sets of 1 minute
C2. Plank hold: 5 sets of 1 minute

D. 5 sets of:

10 hollow rocks + 10 tuck-ups + 10 v-sits + 10 second hollow hold (unbroken if possible, rest as needed)

C. Jumping squats: 8 to 10 sets of 20 seconds on, 20 seconds off

Top of V-Up
Top of V-Sit

Day #6:

A. Jog to the park

B1. Single leg glute bridges: 5 sets of 12 reps per leg
B2. Side plank: 5 sets of 20 seconds per side

C. Suicides (all-out effort) on the soccer field. Rest 2-3 minutes between sets. Repeat 5 times.

D1. L-sit on parallettes: 5 sets of 15-25 seconds
D2. Chin over bar hold: 5 sets of 30-45 seconds

E. Jog home

Day #7:

A. 50 burpees for time
Rest 90 seconds
B. 50 squats (or pistol squats) for time
Rest 90 seconds


C. Deadbug: Hold for 3 minutes
D. Glute bridge: Hold for 3 minutes