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You Can Do 15 CrossFit Workouts At Home

You Can Do 15 CrossFit Workouts At Home

When you think of CrossFit, you probably imagine people throwing heavy barbells around, swinging kettlebells around, and jumping up onto impossibly high boxes. It turns out, however, that none of these items are required to channel CrossFit's infamously badass vibes.

In fact, here's something that will astound you: you can do a CrossFit workout at home. Yes, there are plenty of WODs (workouts of the day) in CrossFit that only require your body weight. (Along with a strong desire to work.) "No-equipment workouts force you to master key movement patterns, laying the foundation for long-term success," says Ian Berger, CF-L2. Home Base Fitness and a CrossFit Games athlete.


15 At-Home CrossFit Workouts

When you think of CrossFit, you probably picture people flinging heavy barbells around, swinging kettlebells all over the place, and leaping off of impossible-to-reach boxes. However, none of these items are required to channel CrossFit's well-known badass vibes.

Let me blow your mind: a CrossFit workout can be done at home. Yes, there are many daily CrossFit workouts (also known as WODs, or workouts of the day) that only require your body weight. (Along with a strong desire to #work.) "No-equipment workouts force you to master key movement patterns, laying the groundwork for long-term success," says Ian Berger CF-L2, founder of Home Base Fitness, a CrossFit Games athlete and coach.


Murph 1

for the sake of time (record how long it takes you)

  • 1 kilometer run
  • 100 chin-ups
  • Pushups: 200
  • 300 squats in the air
  • 1 kilometer run

Murph, perhaps the most well-known CrossFit workout, is not for the faint of heart. CrossFitters around the world sweat through this workout every Memorial Day weekend in honor of US Navy Lieutenant Michael Murphy, who was killed in Afghanistan on June 28, 2005.

If you can't do a pullup (or don't have access to a pullup bar), Berger recommends chair-pulls instead. (For an example, see Samantha Briggs, the 2013 Fittest Woman on Earth and a Reebok athlete, in this recent Instagram post.) Remember that you can always do pushups on your knees.


2 Cindy (as many rounds as possible in 20 minutes) (AMRAP)

  • 5 squats
  • ten push-ups
  • 15 squats in the air

Is there no pull-up bar? It's no problem. Instead, consider the following:

  • Pushups: 5
  • ten sit-ups
  • 15 squats in the air

Set a timer for 20 minutes and cycle through as many rounds of these three exercises as you can. "It's not complicated, but it's effective at working your upper and lower body," says Brooke Ence CF-L2, founder of Naked Training and a CrossFit Games competitor.


3 Annie for the sake of time

  • Double-unders: 50, 40, 30, 20, 10
  • Situps: 50, 40, 30, 20, 10

For this one, you'll do 50 reps of each move, then 40, 30, 20, and finally 10 reps. According to Ence, double-unders (in which you swing a jump rope around your body twice during each jump) are a great way to get your heart pumping. You can't do them? That's fine. Simply count regular jump rope skips or hop without a rope.

For the endless situps, place a pillow, towel, or yoga mat beneath your tailbone.


4 Burpees = Death

  • 1 burpee in the first minute
  • 2 burpees in minute 2
  • 3 burpees in the third minute

Start a timer for this WOD and perform the specified number of burpees at the top of each minute. Continue to add a burpee every minute until you can no longer burpee.

"Death by burpees is one of my favorite full-body workouts," says Ence. "It catches you off guard. You think the workout is easy for the first six to eight minutes, and then you're out of breath." I'm completely out of breath.

It's also quick! If you're really c-r-u-s-h-i-n-g it, you'll probably last about 20 minutes. However, hanging on until between 13 and 16 minutes is a good goal.


Karen is number five.

150 bouncy balls

This six- to ten-minute workout appears straightforward: All you have to do is stand arms length away from a solid wall or column, elbows bent and close to your body, holding a medicine ball (6–8 pounds for beginners, 12–14 pounds for advanced) in front of your chest. Then lower yourself into a squat and bounce the ball off the well slightly above your head as you rise. Grasp it and lower yourself into a new squat. That counts as one rep. Isn't it simple?

Don't be fooled: Karen is a "really great full-body burner," according to Ence. You don't have a medicine ball to play with? Instead, do thrusters with a textbook, a milk jug, or a backpack. Alternatively, perform 150 bodyweight squats.


6 Open Workout 12.1 CrossFit

  • Burpees for 7 minutes

This is the workout for you if you're short on time and want a quick, sweaty workout.Berger recommends doing 10 to 15 burpees per minute (for a total of 70 to 90 burpees).

 

JT 7

  • Pushups from a handstand (21, 15, 9)
  • Dips in the triceps (21, 15, 9)
  • Pushups: 21, 15, 9

Are you looking for a quick upper-body workout? Berger says, "JT is the perfect recipe for not being able to lift your arms up overhead tomorrow."

If handstand pushups aren't your thing, he recommends switching to pike pushups (basically a pushup to downward-facing dog). Simply place your hands on a stable surface, such as a bench, table, or step, for the dips.


Chad (number 8)

a thousand step-ups

Do you have a ledge, a step, or a sturdy table? For this WOD, that's all you'll need. "At every step, make sure to switch your leading leg," Berger advises. "Don't worry about whether or not leading with one leg is faster than the other; focus on symmetry over speed."

Alternate between side step-ups and standard step-ups to keep things interesting.


Bounce 9

  • 5 rounds of timed competition
  • 10 tuck jumps burpees
  • 15 triceps dips after a 400-meter run

Are you a burpee aficionado? Burpee tuck jumps are a fun exercise to try. Berger claims that this plyometric move will raise your heart rate while working your legs. When you combine it with running and dips, you've got a great all-around workout.


Day 10: Active Rest

  • Worms that are 5 inches long (demo-d here)
  • ten times through (a.k.a. chest openers)
  • Stretch for 30 seconds on each side of the couch.

If you're running low on gas, this relaxing workout will get your blood pumping so you can get sweaty tomorrow. "In order to reap the full benefits of all of our workouts, our bodies require time to recover," Berger says.

Do you have any idea what a couch stretch is? Standing with one foot planted on the floor and the other leg bent so your knee rests on a seat cushion and the top of your foot rests on the back cushion behind it, open up your hip flexors. From hip to knee, you should feel a stretch along the front of your bent leg.


Angie (age 11)

  • 100 chin-ups
  • Pushups: 100
  • 100 squats
  • Squats: 100 reps

Do you want a full-body workout? Annie is exactly like that. Annie is a muscular endurance workout that challenges you from head to toe, says Libby Landry, CF-L3 coach at CrossFit Invictus and member of the CrossFit Headquarters Seminar Staff. "With a push, pull, squat, and hinge movement, Annie is a muscular endurance workout that challenges you head to toe," she says.


If pullups aren't happening, switch to chair-pulls, as with other workouts.


12 - 5K Runners

  • a 5-kilometer run

A classic 5k run is, without a doubt, one of the most popular CrossFit WODs ever. "Even if you have to walk in between the 3.1 miles, it's a great test of cardiovascular endurance," Landry says.


Dealer's Choice 13

  • 4-minute sit-up against the wall
  • 300 squats in the air
  • Lunges: 250
  • 200 squats
  • 100 squats with a pistol (demo-d here)

Break up the moves however you want for this one until you've completed all of the reps. If you can't do pistol squats (understandable; they're tough), Berger suggests substituting skater squats.

AMRAP 14 3-Part Press Blast 10 minutes

  • 200 meter dash
  • ten push-ups
  • 2 minutes of rest
  • AM, 8 minutes
  • RAP
  • 200 meter dash
  • 15 reps of squat thrusts
  • 2 minutes of rest
  • AM, 6 minutes
  • RAP
  • 200 meter dash

There are ten military presses.

This three-part AMRAP will get your heart rate up with plenty of quick runs, and even though it's a little more difficult than the other workouts on the list, you won't get bored. The gist of it is to set a timer for each AMRAP and then rest for a minute.


15\s15-Minute EMOM

  • Minute 1: 40 seconds of lateral jumping over an object, followed by a 20-second rest.
  • Minute 2: reverse lunges for 40 seconds, then rest for 20 seconds.
  • Minute 3: 40 seconds of kettlebell swings, followed by a 20-second break

If you're having a hard time getting motivated to exercise, Berger recommends EMOM (every minute, on the minute) workouts, which require you to jump back into action every 60 seconds. You'll complete five three-minute rounds for this one, focusing on one of three exercises for 40 seconds of every minute.

"If you don't have a kettlebell," Landry suggests, "throw a few books in a tote bag or use a gallon jug of water."

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