Home CrossFit Routine: Everything You Need to Know
You might think that CrossFit requires heading to a gym filled with specialized equipment. Nothing could be further from the truth: home CrossFit routines are easier than you think. In this article, we’ll give you all the information you need to adopt a complete home CrossFit practice.
Home CrossFit: different routines
If you’re not comfortable with the idea of going to a gym, or if you just want to know what the CrossFit hype is about, we recommend starting with some basic exercises before ramping up the intensity.
Each set consists of three exercises and should be performed five times in total. To start, do five full push-ups, followed by 10 squats and 15 crunches.
For the latter, use the “CrossFit technique.” Lie face up on the mat with your arms back and the soles of your feet together. Meanwhile, the knees should jut out laterally without touching the ground. Using the strength of the abdomen, lift your torso and touch your feet with your hands.
For the latter, place your hands on the ground and flex your knees. Then, stretch the right leg behind you. When you flex this leg, you should also flex the left in an alternating motion, as though you were climbing a mountain.
For the third routine, which is intermediate in intensity, you need to complete as many sets as you can in 20 minutes. The exercises: 15 jump squats, five mountain climbers, and 15 diamond push-ups.
The last exercise is similar to standard push-ups, but with the arms and hands in a different position. Lie face down on the mat with your hands at chest-height, so that the index fingers and thumbs touch, forming a triangle, or “diamond.”
This routine is also intermediate in intensity and is time-based. It consists of doing each of the exercises for a minute, followed by a 60-second break. The goal is to perform all of the sets five times.
The exercises: crunches, squats, push-ups, and bear crawls. The last exercise is performed as follows: put your hands on the ground and keep your legs shoulder-width apart. The idea is that your body takes the shape of a triangle. Then, walk on your hands and feet.
This is an advanced CrossFit routine, but if you’ve been able to complete the ones above, you should be able to do it without issue. The exercises: 10 “pine tree” push-ups (with your feet on the wall), 20 burpees, 30 push-ups, 40 lunges, 50 crunches, 40 squats, 30 mountain climbers, 20 clapping push-ups, 20 burpees, 30 push-ups, 40 lunges, 50 crunches, 40 squats, 30 mountain climbers, and 30 clapping push-ups.
This routine consists of just four exercises, but due to the number of repetitions required, it’s considered high-intensity. You need to do 50 burpees, 100 push-ups, 200 squats, and 300 crunches. You can take a 30-second break after each set.
The great thing about CrossFit is you don’t have to buy costly equipment, and it uses the body’s own weight. Of course, it does have its drawbacks. For instance, you can feel tired after finishing the routine, or even injure yourself if you don’t use the proper technique.
The demands and motivation may be higher at a CrossFit “box” than at home, but by working out alone we don’t have to feel self-conscious about our performance.
Another important factor is your schedule. With a home CrossFit practice, you can work out at night, on weekends, and on vacation. Nothing can hold you back! And of course, there’s also the economic aspect. Exercising at home allows you to save on the monthly fees charged by gyms and personal trainers. If you don’t have enough room inside your home, try your backyard or even a nearby park.
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Partridge, J. A., Knapp, B. A., & Massengale, B. D. (2014). An investigation of motivational variables in CrossFit facilities. Journal of Strength and Conditioning Research. https://doi.org/10.1519/JSC.0000000000000288