Home-CrossFit-Workouts

12 Home CrossFit Workouts for Everyone that Can’t Get to the Box/Gym

If going to the gym or Box doesn't appeal or isn't an option for you right now, you can still get swole from home.

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.

Stretching

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

Athlete training press-up

© Athlete Training Protocol

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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