One of the best things about CrossFit (though, perhaps, also surprising to some) is that it can be done anywhere by anyone. The definition of CrossFit is — according to its founder Greg Glassman — "constantly varied, functional fitness performed at high intensity."
So as long as you're changing up your training (whether it be movements, rep schemes, load or time), performing exercises that help you in your everyday life and pushing yourself while you do so, you're doing CrossFit!
You can apply that definition to create at-home CrossFit workouts — or anywhere else you happen to be! Jot down your "score" for each workout, whether it be a time or number of reps, so that when you do these workouts the next time, you have a score to beat and can see how much fitter you've gotten!
Warming up is incredibly important! Here's a quick warm-up that should get you ready for any workout, including the five workouts that follow below.
- Start with your feet together, hands at your side.
- Jump your feet out to the side as you bring your arms overhead.
- Jump back to start.
- Complete 10 reps.
You can step out if jumping hurts your knees.
- Start standing. Lower your hands to the ground, and then jump or step back into a high plank.
- Do a push-up, lowering your chest to the ground (lowering to your knees if you need to), and then pressing back up.
- Step or jump your feet back to your hands, and then jump up into the air, landing with knees slightly bent and ready for the next rep.
- Repeat for 5 reps.
- Start standing, and then walk your hands forward until you're in a plank.
- Hold the plank for a second before walking your feet toward your hands.
- When your feet get to your hands, stand up and repeat (or turn around and head back to the start if you're short on space).
- Do 10 reps.
- Take a big step forward so that you're in a deep, low lunge with your front knee bent to 90 degrees and your back leg extended out straight behind you with your back knee off the ground.
- Push off your front leg to return to standing, and then repeat on the other leg.
- Complete 10 lunges total, 5 on each leg.
This first workout will be a simple body-weight triplet (a workout consisting of three exercises) done for time, which means the goal is to go as fast as possible while still maintaining good form.
If you have to break up any of the movements into smaller sets (two sets of 6 push-ups back to back, for example), that's okay! Or if you have CrossFit experience, try scaling up the push-ups to handstand push-ups with a pillow under your head and scaling up the squats to pistol squats.
Do 7 rounds for time of:
- 12 push-ups
- 12 sit-ups
- 12 squats
Push-Ups: From a high plank (or lower to your knees), bend your elbows to lower your chest to the floor, keeping your body in a straight line. Press back up to the start.
Sit-Ups: Lie on your back with your knees bent and feet flat on the floor. Either cross your arms over your chest or place your hands gently behind your head, elbows out wide. Engaging your core and keeping your feet on the floor, sit up until your shoulders are over your hips. Lower back down with control.
Squats: Stand with your feet slightly outside your shoulders. Press your hips back and bend your knees to squat down, as if you were sitting in a chair. Stand back up, keeping your chest tall and weight in your heels.
At-Home CrossFit Workout #2: 21-15-9 Couplet
The second workout is going to be a couplet classic CrossFit rep scheme — 21-15-9. You'll do 21 goblet squats and 21 burpees, and then 15 goblet squats and 15 burpees, and finally, 9 goblet squats and 9 burpees.
For the goblet squat, choose a weight that challenges you while allowing you to maintain good form. If your chest is falling too far forward or you're unable to squat below parallel, lower the weight.
For time, do 21-15-9 of:
- Goblet squats
Goblet Squat: Perform a regular squat with either a dumbbell or kettlebell held at chest height — right below the collar bone — elbows pointed toward the floor. As you squat, keep the weight close to your chest.
Burpee: See the warm-up for exercise description.
At-Home CrossFit Workout #3: Descending Ladder
This workout will be a descending ladder rep scheme: You'll do 50 sit-ups and 50 lunges (total, not each leg!), and then 40 of each, 30 of each, 20 of each and 10 of each. If you want, you can add weight to the lunges.
For time, do 50-40-30-20-10 of:
Sit-Up: See the first workout for exercise description.
Lunge: Step one foot forward and gently lower your back knee to the floor while keeping your front knee behind your front toes. Both knees should form 90-degree angles. Push off to return to the starting position and then perform the exercise on the opposite leg.
At-Home CrossFit Workout #4: AMRAP
The fourth workout is an AMRAP workout, which stands for as many rounds (or reps) as possible. Set a clock for 20 minutes and move through the circuit until the clock runs out. One round of this workout will consist of 5 push-ups, 10 burpees, 15 V-ups and 20 jump squats for a total of 50 reps.
- 5 push-ups
- 10 burpees
- 15 V-ups
- 20 jump squats
Push-Up: See the first workout for exercise description.
Burpee: See the warm-up for exercise description.
V-Up: Lie on your back with your arms over your head. Keep your feet together and legs straight as you lift both your legs and upper body off the floor to meet in the middle. Keep your core tight as you reach for your toes with your hands. Then lower back down to the start with control. If these are too challenging, keep your hands by your side, bend your knees and pull them to your chest as you simultaneously raise your upper body off the floor.
Jump Squat: Performed exactly as a regular squat, but as you stand up, explode and jump both feet off the floor with each rep.
At-Home CrossFit Workout #5: Kettlebells
Kettlebells can be used in a lot of ways, and CrossFit utilizes them very often. One round of this triplet will consist of 15 kettlebell deadlifts, 15 kettlebell swings and 15 goblet squats. You'll do three full rounds.
For this workout, choose a weight that challenges you (a 36-pound kettlebell is a good goal!) while allowing you to maintain proper form. If you have CrossFit experience, try to never let go of the kettlebell.
3 rounds for time of:
- 15 kettlebell deadlifts
- 15 kettlebell swings
- 15 goblet squats
Kettlebell Deadlift: Start with the kettlebell on the floor between your feet and your feet slightly outside your shoulders. Hinge from your hips and grab the handle of the bell, keeping your back flat. Press into the ground through your feet as you thrust your hips forward and stand up. Push your hips back to begin lowering back down, and once the kettlebell passes your knees, you can bend them to return it to the floor.
Kettlebell Swing: Grab the kettlebell with both hands and stand with feet shoulder-width apart. Keeping a neutral spine, hinge at your hips until the kettlebell is between or behind your legs. Drive through your heels and squeeze your glutes to extend your hips and swing the weight up to eye level. Relax slightly and allow the weight's momentum to return you to the starting position. If you'd like an extra challenge and are confident in your shoulder strength and mobility, you can continue the swing until the weight is directly above your head.
Goblet Squat: See the second workout for exercise description.
Read more: 16 Essential CrossFit Moves
At-Home CrossFit Cool Down
Always remember to cool down after your workout! These stretches are great to do after any workout. Hold each for 30 seconds.
- Puppy dog stretch
- Pigeon pose
- Seal stretch
- Forward fold
Puppy Dog Stretch: Start on all fours. Keeping your butt up, stretch your hands out in front of you so that you feel a stretch throughout your upper body and hips.
Pigeon Pose: Bring your right knee up toward your hands. Extend your left leg out behind you. Your right foot can either be beside your left hip or extended out so that your shin is parallel to your hands.
Seal Stretch: Lie on your stomach. Lift your chest and torso off the floor, supporting yourself with arms outstretched a few inches in front of you. If this is too much for your back, don't straighten your arms all the way.
Forward Fold: Stand and hinge from the hips, bending forward and reaching for the ground. Keep you knees bent slightly and fold as far forward as you can. Stop when you feel a stretch in your hamstrings.