CrossFit Without Equipment: Workouts You Can Do At Home

Sometimes, making it to the gym every day for your CrossFit workout might seem an unachievable feat. However, this unwillingness is no excuse to miss your WOD.

While a typical CrossFit workout involves lots of equipment, performing these exercises at home is easier than you think. On top of that, you won’t miss the fast-paced, calorie-burning impact of your WOD at home, given you do everything right.

This article provides a brief overview of some CrossFit exercises that you can do at home.

*Disclaimer - Please note ICON Nutrition is in not affiliated to or endorsed by CrossFit Inc. Views of this blog are of our own opinion and love of the sport of CrossFit*

Thing You Need For A Home-Based CrossFit Regimen

First off, you will need to use your bodyweight to perform most CrossFit exercises. However, you can increase the intensity of your workout by incorporating some kettlebells or dumbbells. Alternatively, you can use the following objects if you do not have any weights.

• Canned goods
• Laundry detergent bottles
• Bottles filled with water
• Books

6 CrossFit Workouts You Can Do At Home

The thing that makes CrossFit exercises more preferable for people of all ages is these exercises involve everyday functional body movements.

With these exercises, you can pursue your health and fitness goals regardless of your physical abilities. To put it another way, a high school athlete and their grandmother can perform a similar workout, and both would achieve fitness goals.

According to a study, CrossFit exercises improve the way your body uses oxygen during an intense workout, ultimately helping you improve your endurance and fitness. As a result, your body composition improves significantly. Improved body composition refers to having more muscle mass than fat.

Now, let’s discuss the six most common CrossFit workouts you can perform at home.

 

21-15-9

This workout involves performing burpees and thrusters. Thrusters involve combining a front squat and an overhead press, and burpees require you to get into a plank position and then jump up with your arms stretched vertically upward.

First off, perform 21 burpees and 21 thrusters, and then rest for a couple of minutes. After that, perform 15 burpees and 15 thrusters and again rest for a couple of minutes. And finally, perform 9 reps of burpees and thrusters each.

This entire workout will take 15 to 20 minutes, and it will work out your whole body.

Although thrusters typically use dumbbells, you can use canned goods or water bottles as alternatives.

 

5 rounds for time

This workout involves performing five rounds of the following exercises:

• 15 sit-ups
• 30 double or regular unders
• 15 air squats
• 30 double or regular unders

Perform 15 sit-ups and 15 air squats, both followed by 30 double-unders each to complete one round. Alternatively, you can do regular rope jumps if you cannot perform double unders.

Perform five rounds to complete this entire workout.

Over time, this workout will help enhance your endurance and body strength.

 

AMRAP

The fundamental components of this workout are:

• 20 walking lunges
• 15 push-ups
• 30-second plank

Make sure to switch legs when walking lunges. You can do push-ups on the floor or furniture, depending on your preferences. These exercises benefit your core and upper and lower body.

Remember, doing planks precisely can help you achieve various fitness benefits. Therefore, ensure to keep your core tight, spine in a natural position, and hips lifted.

There is no limit to the rounds you complete. AMRAP is a 20-minute workout, so go hard for the maximum benefit.

 

Wall ball shots and squats

A typical round of this workout consists of 20 wall-ball squats and 20 single-leg squats. To perform a wall-ball shot, you will have to toss a medicine ball or a filled backpack against a wall. The higher the aimed spot on the wall is, the better. Also, make sure that you are capable of catching the ball when it comes back.

Single-leg squats involve the use of only one leg.

The time required for this workout is 12 minutes. Do as many rounds as possible during this time.

 

Thrust and run

This workout consists of rounds of thrusters with each of them followed by a 400-meter run. 

First, perform 21 dumbbell thrusters, and go for a 400-meter run. Then, do 18 dumbbell thrusters, and again run 400 meters. And finally, do 15 dumbbell thrusters, and run 400 meters.

Equipment you will need for this workout includes dumbbells or a barbell. Alternatively, you can use canned goods, a broom, or a bag of rice.

 

Angie

This workout of the day comes with a lot of zeros, so it might be a more challenging workout than most other CrossFit exercises. This workout involves 100 push-ups, 100 pull-ups, 100 sit-ups, and 100 squats.

Your objective should be to complete this workout as fast as you can. Then, aim for an even shorter time the time you do it.

Note that you can partition an Angie work out the way you want. For instance, your one round may consist of 10 push-ups, 10 pull-ups, 10 squats, and 10 sit-ups. This way, you will have to perform 10 rounds to complete this workout.

You can add weight to your squats to increase the workout intensity. Another piece of equipment required for this workout is a pull-up bar.

 

Bottom line

These are only a few of several CrossFit exercises you can do at home. Including these exercises in your fitness regimen promises a leaner, stronger body build. However, all these workouts go hand in hand with good nutrition. A proper nutrition supply gives you the necessary energy before and after the exercise.

Further Reading - The best Supplements For CrossFit