Weakness Destroying Bodyweight Workouts for ALL CrossFit Athletes (Scaled Options Included)

Bodyweight Workouts can be deceptively brutal and serve as an excellent way to improve your endurance and mental toughness. "Chelsea proved that a powerful cardiorespiratory stimulus could be generated through simple calisthenic workouts." - CrossFit Journal, 2006 Add these WODs into your ...

Crossfit Bodyweight Workouts – Mary

AMRAP for 20 minutes:

5 Handstand push-ups
10 1-legged (pistol) squats
15 Pull-ups

handstand push up

With handstand push-ups, pistol squats and pull-ups, Mary offers an advanced version of Cindy. Twenty minute time cap for as many reps as possible. For anyone looking to scale this Crossfit workout perform handstand push-ups with your feet on the box, modify a pistol squat by holding on to rings and do ring rows or banded pull-ups instead.

Score: Number of reps completed.

Hero WOD Garrett

For time:

Three rounds:
75 Squats
25 Ring handstand push-ups
25 L-pull-ups

gloves-crossfit

Garrett is a Hero WOD which honours Marine Capt. Garrett T. “Tubes” Lawton (✝August 4th, 2008). Ring handstand push-ups were a challenge back at the 2010 CrossFit Games, but should be no problem to any high level athlete today. If you’re looking to scale down this workout, keep your feet on the floor and do regular ring push-ups instead.

Crossfit Bodyweight Workouts – Tabata Something Else 

Complete all 32 intervals:

Tabata Pull-up
Tabata Push-up
Tabata Sit-up
Tabata Air-Squat

bodyweight workouts

Tabata Something Else is a Crossfit workout anyone can do it. Twenty seconds of work, ten seconds of rest: 8 rounds for each exercise. All together, the WOD has 32 intervals of 20 second work. If you can’t perform pull-ups and push-ups yet, do ring rows and box push-ups instead.

Score: a sum up of reps done within 32 intervals.

Hero WOD Jason 

For time:

100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

bodyweight workouts

Jason is a Hero WOD which honours S01 Jason Dale Lewis (✝July, 2007). The workout starts with 100 squats and 5 muscles-ups. Following a scheme of -25 for squats and +5 for muscle-ups, the workout finishes with 25 and 20 reps. If you can’t perform a muscle-up, scale it: How To Scale A Muscle Up.

Score: time it took you to complete all the reps.

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