The Best CrossFit Movements To Do When You Can’t Make It To CrossFit

When it comes to CrossFit, it can be difficult to stay on a schedule when life gets in the way. 

Work travel and the responsibilities of being a functioning adult can interfere with your desire to get to the box three times a week. But you don’t want to be away from exercise for too long, lest your body begins to forget how it’s supposed to function. 

Luckily, there are a number of CrossFit movements you can do when you’re not at the gym, and they don’t require weights. 

Whether you’re a business travel warrior or a stay-at-home mom, here are a few movements that can be practiced safely within the confines of your hotel or living room. 

As an added bonus, stick around to the end and we’ll share a WOD that you can memorize for those times when you need to bust a move.  


Named after an American psychologist named Royal H. Burpee, these simple exercises can be done anywhere, even in public spaces. They only requirement is yourself and the ability to combine a push-up and jump in a maximum succession. 

They might not be the most enjoyable movement, but they can be done effectively in a confined area. 


Everyone remembers doing sit-ups in high school. Most of you probably had to meet some basic level of competency to earn the President’s Fitness Challenge. (Remember that?) 

If that’s your experience with sit-ups, we understand why you might hate them.  

But the truth of the matter is that they (a) are good movements for your core and (b) can be done almost anywhere. 

Handstand Push-Ups 

Wall? Check. 

Yourself? Check. 

That’s it!  

If you’re feeling up for it, add the handstand push-up to your DIY CrossFit repertoire to take it to the next level. 

If you’re not a seasoned pro, or you struggle with this movement, you can modify it by kneeling on a chair (or even a bed that’s low to the ground) and doing the push-up that way. 

Here’s the WOD we promised: 

For time –  

50 burpees 

40 sit-ups 

30 handstand push-ups 

Rest two minutes 

50 burpees 

40 sit-ups 

30 handstand push-ups 

You might not be able to enjoy the benefits of getting to the box, but you’ll feel a little bit better about yourself if you can squeeze in a workout while you plan your return. 

If you’re interested in CrossFit, sign up for a free no-sweat intro with us today! 

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