Home CrossFit Workouts are a great way to improve and stay on top of your fitness and training even when you can’t get to the gym/box.
Bodyweight Exercises Will Increase Your Mobility and Stability
We were born to move, and mobility and stability are an essential part of the way we move and life in general. The movements involved in bodyweight training can help to increase that mobility and challenge the bodies ‘stabilisers’ by using complete movements. This can in turn, lead to strength gains in the gym.
Bodyweight Exercises are Brilliant for Developing Technique and Injury Prevention
Bodyweight training is a great way to really hone your technique and form. Weightlifting can take a serious toll on your body and in particular, your joints. With bodyweight training, the stress on your joints is lower, so you’re less likely to pick up an injury that could hamper your long term training.
Athlete training press-up
These Workouts are part of the At Home WOD Series from WOD Roulette @wod_roulette.
The At Home Series started as a daily at-home workout posted online by WOD Roulette to stay active during the COVID-19 pandemic.
Each workout in the series is numbered sequentially (Living Room Mash 1, Living Room Mash 2, Living Room Mash 3…)
Home CrossFit Workouts
Choose your next Home CrossFit Workout
WORKOUT 1
50-40-30-20-10 Reps for Time
Burpees
Air Squats
Push-Ups
Sit-Ups
With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must accomplish 50 Burpees, 50 Air Squats, 50 Push-Ups, and 50 Sit-Ups before moving on to 40 repetitions of each movement, etc.
Score is the time on the clock when the last round of Sit-Ups is completed.
Home CrossFit Workouts – WORKOUT 2
20 Rounds for Time
6 Push-Ups
12 Alternating Lunges
18 Double-Unders
With a running clock, as fast as possible perform the prescribed work in the order written for 20 rounds.
Score is the time on the clock when the last round of Double-Unders is completed.
WORKOUT 3
For Time
50 Duffel Bag Ground-to-Overheads
75 Duffel Bag Deadlifts
100 Duffel Bag Swings
75 Duffel Bag Sit-Ups
50 Duffel Bag Overhead Squats
With a running clock, as fast as possible perform the prescribed work in the order written. Fill your bag with your dirty laundry or use whatever equipment you’ve got.
Score is the time on the clock when the last repetition of Overhead Squats is completed.
Home CrossFit Workouts – WORKOUT 4
For Time
10-9-8-7-6-5-4-3-2-1 Burpees
20-18-16-14-12-10-8-6-4-2 Chair Dips
30-27-24-21-18-15-12-9-6-3 Sit-Ups
With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must accomplish 10 Burpees, 20 Chair Dips, and 30 Sit-Ups before moving to 9 Burpees, 18 Chair Dips, 27 Sit-Ups, etc.
Score is the time on the clock when the last round of sit-ups is completed.
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WORKOUT 5
5 Rounds in 24 minutes
1 minute Mountain Climbers
1 minute Push-Ups
1 minute Flutter Kicks
1 minute Air Squats
1 minute Rest
On a 24-minute clock, perform as many repetitions for 1 minute of each movement for 5 rounds.
Score is the total number of repetitions completed before the 24-minute clock stops.
Lauren-Fisher-Stretching
Home CrossFit Workouts – WORKOUT 6
5 Rounds in 24 minutes
1 minute Mountain Climbers
1 minute Push-Ups
1 minute Flutter Kicks
1 minute Air Squats
1 minute Rest
On a 24-minute clock, perform as many repetitions for 1 minute of each movement for 5 rounds.
Score is the total number of repetitions completed before the 24-minute clock stops.
WOD time!
WORKOUT 7
For Time
500 Step-Ups (24/20 in)
Every 50 reps, perform:
10 Push-Ups
10 Sit-Ups
10 Arch Ups
With a running clock, as fast as possible perform 500 Step-Ups. Every 50 reps completed, athlete must complete 10 Push-Ups, 10 Sit-Ups, and 10 Arch Ups before resuming the Step-Ups.
Score is the time on the clock when the 500th Step Up is completed.
Home CrossFit Workouts – WORKOUT 8
For Time
10 Wall Walks
Then, 100-80-60-40-20 reps of:
Air Squats
Sit-Ups
Finally, perform:
10 Handstand Push-Ups
With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete 10 Wall Walks before moving to 100 Air Squats and 100 Sit-Ups, then 80 Air Squats and 80 Sit-Ups, etc. To complete the workout, athlete must accomplish 10 Handstand Push-Ups.
Score is the time on the clock when the last repetition of Handstand Push-Ups is completed.
Home CrossFit Workouts – WORKOUT 9
Four Tabatas in 19 minutes
Tabata Russian Twists
Rest 1 minute
Tabata Reverse Lunges
Rest 1 minute
Tabata V-Ups
Rest 1 minute
Tabata Overhead Squats
On a 19-minute clock, perform the prescribed work in the order written.
Tabata is 20 seconds of work followed by 10 seconds of rest, for 8 intervals. You can add extra weight for the Russian Twists and Overhead Squats, e.g. water bottle, dumbbell, kettlebell, etc. Rest 1 minute after each Tabata.
Score is the total number of repetitions completed for each movement.
Home CrossFit Workouts – WORKOUT 10
For Time
66-54-42-30-18 Sit-Ups
33-27-21-15-9 Burpees Over Object
66-54-42-30-18 Jumping Squats
With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must accomplish 66 Sit-Ups, 33 Burpees, and 66 Jumping Squats before moving to 54 Sit-Ups, 27 Burpees, and 54 Jumping Squats, etc. You can pick any random object for the Burpees, e.g. bench, couch, or table.
Score is the time on the clock when the last round of Jumping Squats is completed.
WORKOUT 11
30 Rounds for Time
5 Hand Release Push-Ups
10 Goblet Squats (pick load)
15 Double-Unders
With a running clock, as fast as possible perform the prescribed work in the order written for 30 rounds. You can choose any load for the Goblet Squats.
Score is the time on the clock when the last round of Double-Unders is completed.
WORKOUT 12
AMRAP in 20 minutes
20 Push-Ups
20 Walking Lunges
20 Chair Dips
20 V-Ups
On a 20-minute clock, as many rounds and repetitions as possible (AMRAP) perform the prescribed work in the order written.
Score is the total number of rounds and repetitions completed before the 20-minute clock stops.
If you enjoyed these Home CrossFit Workouts, try these 7 Functional Bodybuilding Exercises for Performance AND Aesthetics from CF Games Athlete Marcus Filly
