5 CrossFit Workouts You Can Do When Your Hands Are Torn Up
Don't let a rip ruin your gains. Give your palms time to heal with these lower-body-centric workouts that’ll put the burn on your quads, hamstrings, calves, and glutes.
5 CrossFit Workouts You Can Do When Your Hands Are Torn Up
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It’s normal to have all kinds of nasty blisters and broken skin after any amount of CrossFit. It sort of comes with the discipline.Ideally, you could wear grips during your workouts, moisturize your hands afterward, and shave down your callouses at night. The reality, however, is that your hands are going to rip sometimes.But that doesn’t have to sideline your training. The following workouts, recommended by the top minds in CrossFit, are guaranteed to be soft on your hands—and tough on the muscles of your lower body.
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Tabata Squats
Do as many unweighted squats as possible in 20 seconds, then rest for 10 seconds. Do eight rounds (four minutes) total.This hands-free Tabata workout comes from Conor Murphy, a coach at Reebok CrossFit One and a seminar staff member for CrossFit HQ. “If you’re really a boss, try the ‘bottom to bottom’ version where you rest at the bottom of your squat in between rounds,” he says.
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Griff
As fast as possible:Run 800 metersRun 400 meters backwardsRun 800 metersRun 400 meters backwardsDan Bailey, a former sprinter for Ohio University and a five-time CrossFit Games competitor, recommends this workout, which looks a lot easier than it is. (Backpedaling is one thing, but running 400 meters backwards an entirely different beast.) Keep in mind that you’re running a mile and a half total. If that sounds like a lot to you, check out this beginner’s running guide.
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Michael
Do three rounds, as fast as possible, of:Run 800m50 back extensions50 situpsHaving torn hands is “the perfect opportunity to work your legs and midline,” says Sam Orme, a former competitive CrossFitter and the current owner of CrossFit Virtuosity in Brooklyn. Careful not to come too hot out of the gate on that 800-meter run—you’ve got three rounds, after all.
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Per Bernal
Lap of Death
Do 400m of walking lunges, as fast as possible.Orme suggests this workout “if you’re looking for something deceptively simple, and don’t need to stand up much for the rest of the week.” Sure, 400m is only once around the track, but start off slower than you think—the lunges are going to catch up to you.
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Annie
As fast as possible, do:50 reps each of:Double-undersSitups40 reps each of:Double-undersSitups30 reps each of:Double-undersSitups20 reps each of:Double-undersSitups10 reps:Double-undersSitupsAs long as you don’t death-grip your jump rope, this workout from Ariel Fernandez, a coach at CrossFit Virtuosity and a 2017 Regional competitor, should be fine on your hands. Do single-unders if you can’t yet do doubles, and make sure not to lollygag on the situps.
It’s normal to have all kinds of nasty blisters and broken skin after any amount of CrossFit. It sort of comes with the discipline.
Ideally, you could wear grips during your workouts, moisturize your hands afterward, and shave down your callouses at night. The reality, however, is that your hands are going to rip sometimes.
But that doesn’t have to sideline your training. The following workouts, recommended by the top minds in CrossFit, are guaranteed to be soft on your hands—and tough on the muscles of your lower body.
Tabata Squats
Do as many unweighted squats as possible in 20 seconds, then rest for 10 seconds. Do eight rounds (four minutes) total.
This hands-free Tabata workout comes from Conor Murphy, a coach at Reebok CrossFit One and a seminar staff member for CrossFit HQ. “If you’re really a boss, try the ‘bottom to bottom’ version where you rest at the bottom of your squat in between rounds,” he says.
Griff
As fast as possible:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Dan Bailey, a former sprinter for Ohio University and a five-time CrossFit Games competitor, recommends this workout, which looks a lot easier than it is. (Backpedaling is one thing, but running 400 meters backwards an entirely different beast.) Keep in mind that you’re running a mile and a half total. If that sounds like a lot to you, check out this beginner’s running guide.
Michael
Do three rounds, as fast as possible, of:
Run 800m
50 back extensions
50 situps
Having torn hands is “the perfect opportunity to work your legs and midline,” says Sam Orme, a former competitive CrossFitter and the current owner of CrossFit Virtuosity in Brooklyn. Careful not to come too hot out of the gate on that 800-meter run—you’ve got three rounds, after all.
Lap of Death
Do 400m of walking lunges, as fast as possible.
Orme suggests this workout “if you’re looking for something deceptively simple, and don’t need to stand up much for the rest of the week.” Sure, 400m is only once around the track, but start off slower than you think—the lunges are going to catch up to you.
As long as you don’t death-grip your jump rope, this workout from Ariel Fernandez, a coach at CrossFit Virtuosity and a 2017 Regional competitor, should be fine on your hands. Do single-unders if you can’t yet do doubles, and make sure not to lollygag on the situps.
