The 5 Ultimate Crossfit Workouts You Can Do At Home

Having a wicked workout is a great daily ritual to have. Not only does a consistent exercise routine generally keep your health in check, but it’s also important for strength, longevity, and your mood. But we get it: sometimes life gets in the way. So what do you do on those days that you just aren’t able to make it to your crossfit box?

It definitely doesn’t mean you have to miss your workout. The answer? Crossfit at home. A lot can be done with bodyweight, some simple equipment, and adequate space. We’re sharing with you 5 ultimate crossfit workouts you can do at home, so even on the busiest of days you can still sneak-in a workout that will leave you feeling sweaty, tired, and accomplished.

Haven’t tried crossfit? You can still try these crossfit workouts at home. Every single one of these workouts is effective if you are a beginner and can always be modified if you are more advanced.

CINDY

Crunched for time? If you have a pull-up bar, you should try Cindy. Your goal is to do as many reps as possible (AMRAP) within a 20 minute time frame.

5 pull-ups
10 push-ups
15 squats

Don’t be dissuaded by the simplicity of this home WOD - it’s sure to get your heart pumping if you’re willing to go all-out in the time frame given.

MURPH

Feel like getting in some cardio? Try this ultra-popular crossfit WOD at home. Murph covers cardiovascular training and also includes bodyweight exercises as well. You’re going to be tired after this one.


1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run


Is Murph feeling too easy for you? You can do a more difficult variation by adding a weighted vest to while doing Murph. 

MARY

Looking for a workout that will turn your world upside-down? Mary will do that - literally. Your shoulders will be burning from the handstand push-ups, and your legs will be on fire from the pistol squats. It just might be the best workout you ever had in 20 minutes or less.

5 handstand push-ups
10 pistol (1-legged) squats
15 pull-ups

Just like Cindy, Mary is an AMRAP workout. Push yourself to get as many sets of this workout as possible in 20 minutes.

21-15-9

Interested in moving some heavy weight? If you have a barbell at home this one’s for you. It’s a simple but effective workout with two exercises: deadlifts and burpees. There are three sets of exercises: the first set is 21 repetitions, the second set is 15 repetitions, and the third set is 9 repetitions. Reps must be completed for both exercises, alternating.

Deadlifts (21,15,9)
Burpees (21,15,9)

Some familiarity with proper deadlift form and adequate weight are required to make this workout effective. If you don’t have the proper equipment on hand don’t worry, we’ve got one last workout to share with you.

ANGIE

If you aren’t pressed for time and you just want to exhaust yourself, Angie is what you need. Like Cindy, it requires a pull-up bar. The goal is to complete the workout in the fastest time possible.

100 pull-ups
100 push-ups
100 sit-ups
100 squats

Angie is a great crossfit bodyweight workout that suits both beginners and more advanced. It is also a good workout to measure progress as you work to better your time each time you complete Angie.


Gone are the days where being homebound can hold you back. Even with little to no equipment, you can still get a great crossfit workout in. That means gym or no gym, you can still have a great challenging and effective workout.

References

https://crossfit.com/workout/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/
https://www.sciencedirect.com/science/article/pii/S0378512212003015