Sample Travel Program

Have fun and make sure you read the safety waiver below first.

Monday
Can be done at the park or in your hotel room. No equipment required.
a) Hip Flow.
b) Walking Lunge 3x8.
c) Push-Ups with hands elevated on bench 3x8.
d) Lying S-Waves 3x 30 seconds
e) 12 min EMOM
Min 1: 5 Burpees
Min 2: 15 second Hollow Hold
Min 3: 15 Airsquats

Tuesday
Can be done at the hotel gym with Dumbbells.
a) Lunge Flow
b) Step-Ups on bench with Dumbbells 3x8 (each leg).
c) Overhead Press with Dumbbells 3x8.
d) One-arm Dumbbell row supported on bench 3x8 (each arm).
e) Stationary bike for 3 rounds: 2 minutes on/2 minutes off.

Wednesday
a) Spiderman Lunge+rotation
b) 20 minute beach run.

Thursday
Can be done at the park or in your hotel room. Just a TRX and skipping rope required.
a) Thoracic flow.
b) TRX Pistol Squats 3x8 (each leg).
c) HS Hold On Wall 3x20seconds.
d) TRX Rows 3x8.
e) Skipping rope. 5 rounds: 1 minute on/1 minute rest.

Friday
At the hotel gym.
a) Hip Flow and hanging from pull-up bar.
b) KB Swing 3x8.
c) Bench Press with Dumbbells 3x8.
d) Chin over bar hold 3x10seconds..
e) Rower for 10 minutes: 30 seconds on/30 seconds off.

Saturday
a) Spiderman Lunge + Rotation
b) 10 min pool swim

Sunday
Back to day 1, Progress by adding repetitions, seconds, or weight.
a) Hip Flow.
b) Walking Lunge 3x10.
c) Push-Ups with Hands elevated on bench 3x10..
d) Lying S-Waves 3x 40 seconds
e) 12 min EMOM
Min 1: 6 Burpees
Min 2: 20 second Hollow Hold
Min 3: 16 Airsquats

etc.

Safety Waiver

Injuries on holidays are no Fun! Remember the number one rule is to avoid injury and be careful with new equipment or anything you take with you.

Please read the following below and keep in mind that everything on this page are merely ideas you can use while your travelling, not an exercise prescription.

1. In consideration of attaining ideas of activities and workouts that can be performed on this email, in person or elsewhere from CrossFit Creature or one of its employees, I do hereby forever waive, release and discharge CrossFit Creature and its officers, agents, employees, representatives, executors and all others acting on their behalf from any and all claims or liabilities for injuries or damages to my person and/or property, including those caused by the negligent act or omission of any of those mentioned or others acting on their behalf, arising out of or connected with my participation in any activities, workouts, programs or services suggested OR the use of any equipment at various sites, including home or whilst travelling, provided by and/or recommended by CrossFit Creature.

2. I have been informed of, understand and am aware that strength, flexibility and aerobic exercise, including the use of equipment, is a potentially hazardous activity. I also have been informed of, understand and am aware that fitness activities involve a risk of injury, including a remote risk of death or serious disability, and that I am voluntarily participating in these activities and using equipment and machinery with full knowledge, understanding and appreciation of the dangers involved. I hereby agree to expressly assume and accept any and all risks of injury or death.

 

3. I do hereby further declare myself to be physically sound and suffering from no condition, impairment, disease, infirmity or other illness that would prevent my participation in these activities or use of equipment or machinery. I do hereby acknowledge that I have been informed of the need for a physician’s approval for my participation in the exercise activities, programs and use of exercise equipment.

 

I hereby assume all responsibility for my participation in said activities, programs and use of equipment. 

 

4. I understand that CrossFit Creature providing and maintaining an exercise/fitness program for me does not constitute an acknowledgment, representation or indication of my physiological well-being or a medical opinion relating thereto.