CrossFit is a newer workout ideology that focuses more on functional fitness rather than just pressing weights or running on a treadmill for hours. There’s no need for redundant workouts anymore, break free from the boredom and experience a varied workout where you can really compete against yourself and others. CrossFit training at home is for you if you, like me, despise running but want a great cardio workout.
CrossFit Training at Home
In this CrossFit training at home guide I will talk about those crazy acronyms that everyone keeps seeing, and give advice on how to best perform the movements.
First let’s go over some of the body-weight exercises you can do at home. I am not a doctor nor do I play one on TV so please consult your family doctor before performing any exercise.
Almost everyone knows how to do a push-up, it’s one of the basics you learn in P.E. class. There a few differences between the ones you do here. This will work your chest, triceps, core and even legs.
- Begin in the starting position hands and feet on the floor stretched out with back parallel to the floor.
- Lower your body down until your chest touches the floor
- Press your body back up to the starting position.
- When lowering your body make sure your elbows are not flaring out at a 90 degree angle from your side and you don’t want them to be tucked in at 0 degree either. But rather at a 45 degree angle, halfway between the 2 extremes.
- Keep your back flat during the entire movement, if you have to arch your back at all then you may need to start with a progression.
- Wall push-ups: face a wall with your hands out into push-up position on the wall. Move your feet away from the wall some so you are not completely upright. Lower yourself against the wall and then press back up
- Knee push-ups: On the floor get on your hands and knees. Bend your arms and lower yourself to the floor then press back up.
- Knee-Standard: Start in standard push-up position and lower yourself down to the floor. Once down press your knees into the floor and perform a knee push-up. At the top of the knee push-up pop back onto your feet to get back into starting position.
Another P.E. Class throwback. This is one tool in your arsenal to work your core
- Lay on you’re the floor with legs bent and in the butterfly position and arms straight above your head.
- While starting to sit up swing your arms for momentum
- Touch your feet with your hands
- Return to starting position making sure to lay all way back down with hands overhead.
- Knee touch sit-ups: starting in the same position but with knees closer together raise off the floor and touch your knees.
This exercise requires a timer, a phone is easy to use just open your clock app
- Begin on your elbows and knees
- Start timer
- Popup onto your elbows and feet
- Hold the position for as long as prescribed
- Keep your back straight during time
- Hold pose for as long as you can and work up to longer times
Squatting without added weight.
- Begin standing with feet shoulder width apart and toes pointing out slightly.
- Hips descend back and down while bending at the knee while simultaneously straightening your arms out in front of you for a counter balance
- Knees should not come in front of feet
- Leg should become parallel to the floor
- Keep hips pressed back to maintain a straight back
- Heels should maintain contact to the ground
- Knees should be in line with your feet
- Sit down into a chair and then stand up without aid of your arms.
Killer on quads and hamstrings.
- Begin in a standing position step forward with one foot
- Bend at the knee until the back knee touches the ground
- Come back up into a standing position and then step forward with the other leg.
- Do not let your forward knee go past your foot, keep lower leg vertical
- Doesn’t count unless your knee touches the ground
- Can pause between steps to rest a moment
While being called a box jump you really can jump onto anything that can withstand the landing, safe and is of the correct height. Good examples around the home would be steps or a flat bench. While minimal equipment is needed for CrossFit training at home you can purchase a box just for box jumps.
- Begin in the standing position read to jump onto the box
- Bend at the knees
- Pull your arms behind you
- Throw your arms forward as you extend your body and move upward
- Land on box with both feet
- Jump backward onto the floor, or step if you are not comfortable jumping
- When landing on the box pull your feet under you as much as possible to keep from having to jump so high
- Make sure to choose a lower box until you are comfortable to try something higher
- Step Ups: Step up onto the box and then step down.
- Tuck Jumps: Without a box jump into the air and tuck your knees close to your chest, bring feet back down to land and quickly rebound/jump back up
This is probably one of the hardest exercises to do on this list. It takes a lot of muscle to perform a pull-up and also not everyone has a viable bar or doorway etc to use as a pull-up bar making it the least accessible exercise when looking into CrossFit training at home.
- Begin standing under a pull-up bar
- Jump to grab the bar with palms facing away from you
- Pull yourself up until your chin is over the bar and lower yourself back down
- Find a low bar(4-5 ft) hang from it and use your legs to help push you up
- Use Bands, wrap it around the pull-up bar, put one foot in and it will help lift you. Bands are different sizes with some helping more than others.
- Jump pull-up: Jump up and grab the pull-up bar, with the momentum of your jump pull yourself up then drop back down to the floor. Jump again.
- Switch hand position and let your palms face you.
Knees to Elbow:
Great workout for lower abs and cardio.
- Hang from the pull-up bar
- Bend your knees and pull then up into your elbow
- Like a reverse crunch
Everyone’s favorite exercise!
- Begin in the standing position
- Bend over to put your hands on the ground
- Kick your feet back into the plank position
- Lower your body and do a push-up
- Once back into plank, jump your feet back up close to your hands
- Stand up quickly jumping at the end of the movement
- Burpees without push-up(squat thrust)
- Push-up being on your knees
Great cardio and coordination exercise. Have an adjustable speed rope. To get proper length of rope step on the middle of the rope with one foot and pull each end into your armpits then adjust setscrew.
- Begin with your rope behind you
- Swing rope in front of you and jump the rope
- Make sure you are not swinging your arms, you should swing the rope with your wrists
- Tuck your elbows into you side
- Jump without a rope if you cannot get the timing down, but work up to a rope
If you are going to start CrossFit training at home then you need to know the acronyms used when describing workouts. Don’t worry these are easy to remember since you will be using them often.
WOD: Workout of the day. You can find WODs on many Crossfit sites and also at any Crossfit gyms, I made a short list below. It’s like having someone offer you a couple different workouts you can choose from. Some may need to be modified or some may not work since you will be working with limited equipment while CrossFit training at home.
EMOM: Every minute on the minute. Example: 5 push-ups, 5 sit-ups, 5 burpees EMOM for 10 mins. Start the timer, perform each exercise stated and then rest until 1 min is up then start again for 10 times.
AMRAP: As Many Reps as Possible. Example; 5 push-ups, 5 sit-ups, 5 burpees AMRAP for 10 mins. Start the timer, perform 1st round of exercise and continue until time is up making sure to count you reps. One round is 15 reps.
Chipper: Chip away at the workout until you’re finished, record your time. Example: 30-20-10 of lunges, pushups, situps.
Tabata: 20 seconds work and 10 second rest for 8 rounds. Example: 3 push-ups, 3 sit-ups, 3 box jumps. Perform all exercises in 20 seconds than rest 10 seconds, after rest start over. There are apps you can download on your phone that will time this.
RX: Completed the workout as prescribed. You did not have to scale down any exercises or reduce weight.
PR: Personal Best
Kipping: Mainly used during pull-ups, it’s when you do not perform struct pull-ups but rather use your body to help you get over the bar. Example kicking your feet to help gain momentum.
With this information you can begin your fun CrossFit training at home and skip the monotonous running or weights while getting into great shape.