Seven Crossfit Workouts You Can Do at Home

For fitness enthusiasts who love a good challenge, Crossfit has become a popular choice. This high-intensity training program combines elements of weightlifting, gymnastics, and cardiovascular exercises to deliver a full-body workout. While many Crossfit enthusiasts attend specialized gyms, it's also possible to do some of these workouts at home. In this article, we'll explore seven Crossfit workouts that can be done in the comfort of your living room, garage, or backyard.

  1. Bodyweight AMRAP

As Many Rounds As Possible (AMRAP) workouts are a staple in Crossfit. This bodyweight AMRAP requires no equipment and can be easily done at home. Set a timer for 15 minutes and complete as many rounds as possible of the following exercises:

  • 10 push-ups
  • 15 air squats
  • 20 sit-ups

Make sure to maintain proper form throughout the workout to avoid injury and maximize the benefits. This workout targets various muscle groups and will get your heart rate up.

  1. Tabata Intervals

Tabata is a popular high-intensity interval training (HIIT) protocol in the Crossfit world. It consists of 20 seconds of intense work followed by 10 seconds of rest, repeated for a total of eight rounds (four minutes). Choose one or more bodyweight exercises, such as burpees, mountain climbers, or jumping jacks, and perform them in Tabata intervals. You can also mix and match exercises to target different muscle groups and keep things interesting.

  1. "Cindy" Workout

"Cindy" is a classic Crossfit workout that can be easily done at home. It's another AMRAP-style workout that tests your endurance and strength. Set a timer for 20 minutes and complete as many rounds as possible of the following exercises:

  • 5 pull-ups (use a doorway pull-up bar or a sturdy horizontal bar)
  • 10 push-ups
  • 15 air squats
  1. Jump Rope Double-Unders

Jump rope exercises are excellent for building cardiovascular endurance, coordination, and speed. Double-unders, where the rope passes under your feet twice in a single jump, are a popular Crossfit movement. If you don't have a jump rope, you can mimic the motion by jumping and rotating your wrists as if you're holding a rope. Aim for sets of 50 double-unders or 100 single jumps, depending on your skill level. You can also combine jump rope intervals with bodyweight exercises for a full-body workout.

  1. "Annie" Workout

"Annie" is another classic Crossfit workout that requires minimal equipment – just a jump rope and an exercise mat. This workout is a descending ladder of double-unders and sit-ups. Complete the following sets as fast as possible:

  • 50 double-unders and 50 sit-ups
  • 40 double-unders and 40 sit-ups
  • 30 double-unders and 30 sit-ups
  • 20 double-unders and 20 sit-ups
  • 10 double-unders and 10 sit-ups
  1. Bodyweight Chipper

A chipper workout consists of a series of exercises performed one after the other, with the goal of completing the entire list as fast as possible. This bodyweight chipper can be done at home with no equipment. Complete the following exercises in order:

  • 50 jumping jacks
  • 40 air squats
  • 30 push-ups
  • 20 lunges (10 each leg)
  • 10 burpees

Take short breaks as needed, but remember that the goal is to complete the workout as quickly as possible while maintaining proper form.

  1. "Death by Burpees"

This intense Crossfit workout is as challenging as its name suggests, but it's a fantastic test of your cardiovascular endurance and mental toughness. "Death by Burpees" is a timed workout where you perform an increasing number of burpees each minute until you can no longer complete the required number within the minute.

Start with one burpee in the first minute, two burpees in the second minute, three burpees in the third minute, and so on. Continue this pattern until you can no longer complete the required number of burpees within the 60-second window. This workout may be brutal, but it's an excellent way to push your limits and measure your progress over time.

In conclusion, these seven Crossfit workouts can be done at home with minimal equipment, making them perfect for days when you can't make it to the gym or when you want to add variety to your fitness routine. Remember to maintain proper form during all exercises, listen to your body, and adjust the intensity as needed. And most importantly, have fun challenging yourself with these high-intensity workouts!

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