Trying to work out without jumping because your walls are made of paper and your floors of cardboard? Are your ceilings very low? Here are some substitutions for common CrossFit movements that you can try so you don’t annoy your neighbors or bang a hole in your ceiling.
Option 1: (Half Reps) Inch Worms without a push-up
Option 2: (Half Reps) V-Ups + (Full Reps) Air Squats
Option 1: (Half Reps) Plank Shoulder Taps + (Quarter Reps) Half Squat to Calf Raise
Option 2: 0:20-1:00 Hollow or Tuck Hold + (Quarter Reps) Russian Kettlebell Swings
Most handstand exercises can be replicated with feet or knees on a sturdy couch or coffee table, body in an L shape with hips, shoulders, and wrists stacked vertically.
Option 1: Split Squats are a quieter alternative, especially when weighted. Pad knee with couch cushion or towel.
Option 2: Cossack Squats
Overhead Squat / Lunge
Keep the weight in the front rack.
Press / Push Press / Push Jerk
Substitute Kneeling Press or Kneeling Push Press.
Option 1: Clean
Option 2: Sumo Deadlift High Pull
Option 1: Light Deadlifts
Option 2: Split Squats or Lunges
Option 3: Light or Banded Good Mornings