15 Challenging CrossFit Home Workouts you can do with Zero Equipment

Add these CrossFit Home Workouts into your training if you’re still unable to get to the Box or just want to have fun and keep your training varied. 

They are designed to be performed with minimal equipment. Feel free to scale them up or down depending on what you have available and your ability level. 

Sara-Sigmundsdottir CrossFit Home Workouts

TIPS TO IMPROVE MOTIVATION

A few simple tips can go a long way when it comes to home workouts. These will help you succeed both physically and psychologically. 

  1. Set up a calendar/schedule with workouts for each day that you want to do.
  2. Make yourself adhere to that schedule.
  3. Block off time in your real life/work calendar.
  4. Make time.
  5. Create a dedicated space to workout.
  6. Stop with your excuses.
  7. Do it with a group friends.
  8. Push yourself.

CrossFit Home Workouts

This selection of CrossFit home workouts gives you a wide range of different styles and varieties to choose from. 

WORKOUT 1

AMRAP in 20 minutes
2 Overhead Squats (any load)
2 Jumping Lunges
2 Arch Ups
2 Sit-Ups
4 Overhead Squats (any load)
4 Jumping Lunges
4 Arch Ups
4 Sit-Ups
Continue with this pattern, adding 2 repetitions on each movement each round.
On a 20-minute clock, as many rounds and repetitions as possible (AMRAP), perform the prescribed work in the order written. Athlete must accomplish 2 Overhead Squats, 2 Jumping Lunges, 2 Arch Ups, and 2 Sit-Ups. Continue with this pattern, adding 2 repetitions on each movement each round.

Score is the total number of rounds and repetitions completed before the 20-minute clock stops.

crossfit bodyweight workouts anna hulda press ups

WORKOUT 2

10 Rounds for Time
5 Tuck Jumps
10 Burpees
15 Hollow Rocks
20 Box Step-Ups
With a running clock, as fast as possible perform the prescribed work in the order written for 10 rounds.

Score is the time on the clock when the last round of Box Step-Ups is completed.

WORKOUT 3

For Time
1,000 Sit-Ups
Every 50 repetitions completed, perform:
5 Burpees
10 Push-Ups
15 Air Squats
With a running clock, as fast as possible complete the 1,000 Sit-Ups. Every 50 Sit-Ups completed, athlete must perform 5 Burpees, 10 Push-Ups, and 15 Air Squats.

Score is the time on the clock when the 1000th Sit-Up is completed.

WORKOUT 4

For Time
3-6-9-12-15-18-21-24-27-30-33-36 Jumping Jacks
12-11-10-9-8-7-6-5-4-3-2-1 Strict Handstand Push-Ups
With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must perform 3 Jumping Jacks and 12 Strict Handstand Push-Ups before moving on to 6 Jumping Jacks and 11 Strict Handstand Push-Ups and so on.

Score is the time on the clock when the last set of Strict Handstand Push-Ups is completed.

WORKOUT 5

5 Rounds in 19 minutes
1 minute Chair Dips
1 minute Alternating Pistols
1 minute Burpees
1 minute Rest
On a 19-minute clock, athlete must accomplish as many repetitions as possible (AMRAP) of each movement for 5 rounds. Athlete will have 1 minute to perform each movement every round, followed by 1 minute of rest between each round.

Score is the total number of repetitions completed before the 19-minute clock stops.

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