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14 CrossFit Workouts You Can Do At Home

One of the wonderful things about CrossFit is how it combines unloaded exercise like gymnastics and cardio with weightlifting and strength training. This means you can still make meaningful progress, even when you can’t get into the box.

Today, we’re going to take you through 14 workouts you can perform at home to keep your fitness up, rev your engine, and make sure you’re at peak performance next time you get into the gym.

Training at Home

Whether you’re short on time, away from home, or you’re just not able to get in, having a home workout to fall back on is a great way to keep fit. You don’t need to lay around on the sofa: you can get a great workout without all the equipment. You just need to move your body.

We’re going to assume that you have no equipment but a resistance band. This is a key piece of equipment and super cheap, so you should keep one of these at home for mobility, (p)rehab exercise, and strength.

However, we’ve also included options for those who have a kettlebell or skipping rope at home. They’re not essential – and we’ll have replacements – but these are the three pieces of home equipment that are most common and most versatile!

The Workouts

These workouts are going to scale from absolute beginner exercises to become increasingly difficult and eventually reach “advanced” level. There’s something in here to challenge everyone – whether you simply scale the exercises or push yourself to achieve shorter and shorter times.

1.    The Quick Burner

If you’re looking for a workout that is short, sharp, and will leave you gasping for breath then this is the place to start. It’s all bodyweight and its going to get you puffing – fast!

Every Minute on the Minute (EMOM) – 12 minutes

  • 10 seconds: Max Burpees
  • 10 seconds: Max Mountain Climbers
  • 10 seconds: Max Band Pull-Aparts

This is a great workout if you’re short on time or motivation. It only takes 12 minutes and provides a great cardio and core workout, as well as hitting the chest and upper back. There’s never a bad time to get better at burpees!

2.    10-Round Fundamentals

Like the Quick Burner, this workout is short and focuses on the very basic movements that are going to make you better at every part of CrossFit.

10 Rounds – For Time

  • 5 Push-Ups
  • 20 seconds: Plank
  • 200m Run

This is a super-simple workout that trains your upper body, core and engine. It doesn’t take long, but you’ll end up amassing some great volume!

3.    Full Body in 4

This is a 4-round workout that will hit your entire body, with a mixture of core work, leg work, and upper body hypertrophy work.

4 Rounds, 90s rest

  • 10 Bulgarian Split Squats (optional: from deficit)
  • 5 Inchworms with Push-Up
  • 10 Tricep Dips
  • 20 second hollow hold

There’s plenty of work to sink your teeth into. This is going to hit a lot of muscle groups, and It gets challenging fast. We’re giving you 90 seconds of rest after every round because the fatigue racks up fast – you’ll thank us later!

4.    Hips and Core

The hips and core are at the heart of everything you do in CrossFit. Everything relies on being able to stay tight through the middle. This workout takes that principle and runs with it.

3 Rounds, 90s rest

  • 20 Leg raises
  • 15 seconds Side plank (each side)
  • 15 Leg raises
  • 8 Kneeling hip abduction (each side)
  • 10 Leg raises

This is a great way to improve your core integration nwhen moving your lower body. This is a key skill to develop for effective weightlifting performance and gymnastics. You need to be able to move your lower body without losing core-tightness, or you’ll be less efficient and more prone to injury.

5.    Bands and Burpees

This is exactly what it sounds like: banded exercises and plenty of burpees. This means strength-development and great control over your range of motion.

5 Rounds, for time

  • 12 Band Pull-Aparts
  • 10 Banded Good Mornings
  • 20 V-Ups
  • 15 Burpees

This is a good mixture of posterior chain, core and upper body movement. You need to be well-rounded to perform well in CrossFit. This workout is a good way of stepping up from your Quick Burner to a longer, tougher workout.

6.    Short, Sharp Sprints

Like going fast? This workout is aimed at developing power output using 12 shorter rounds. You’ll work on hamstring activation and use it to work your sprints. Make sure to warm up thoroughly beforehand!

12 Rounds, 60s rest

  • 8 Banded Good Mornings (Pause at the bottom)
  • Triple bunny hop
  • 40yd sprint

Active stiffness in the hamstrings is a great way to boost sprint performance and reactivity. You’re going to feel the engine work, but at a much higher intensity than your usual run.

7.    Endurance Fun

This is the first workout that starts to sound like a “chipper”. It’s not huge, but it will be a step up from earlier workouts.

4 Rounds

  • 400m Run
  • 10 Bulgarian split squats
  • 10 Reverse lunges

4 Rounds

  • 5 Push-ups
  • 10 Burpees
  • 5 Incline push-ups

EMOM – 4 Minutes

  • 5 Leg raises
  • 5 Side bridge dips (each side)

These 3 blocks within the workout all have their own target (lower/upper/core). It might take longer than earlier workouts, but its going to be a great challenge for beginners and a fun training session for more advanced athletes!

8.    Lower Body Burner

This is all about a full lower-body workout. You’re going to hit the quads and hamstrings. If you need a workout and you’re trying to bring up stability and strength in the lower body, this is where to start!

5 Rounds, 90s rest

  • 10 Jump squats
  • 12 Bulgarian split squats
  • 8 Reverse lunges
  • 12 Banded good mornings
  • 20 toe-touches

This is a well-rounded lower-body workout. It hits a wide variety of loading measures and the switch from quad to ham should give you some much-needed rest!

9.    Sixes

This is a great 3-part workout that returns to the upper/lower/core template we saw before. It’s a very classical approach to conditioning with mid-length rounds – a staple in your home workout routine!

6 Rounds, 90s rest

  • 6 Push-ups
  • 6 Dips
  • 6 Incline push-ups
  • 20s Max plank-ups

6 Rounds, 90s rest

  • 5 Banded good mornings
  • 3 jump squats
  • 100m sprint

EMOM, 6 Minutes

  • 10 leg raises

10. Upper Body 21-15-9

The shoulders are all about mobility, so you need to develop strength and stability. This workout focuses on balancing demands and pushing you with push-ups and band pull-aparts. They provide some of the best ways to push and pull, and this workout will have you doing plenty of both!

For time

  • 21 Push-ups
  • 21 Band pull-aparts
  • 15 Push-ups
  • 15 Band pull-aparts
  • 9 Push-ups
  • 9 Band pull-aparts
  • 15 Incline push-ups
  • 9 Band pull-aparts
  • 9 Incline push-ups
  • 9 Band pull-aparts

If you want a real challenge, try performing all the band work with an under-hand grip. This is going to make it tougher and further-improve the results you see in the upper back.

11. Lower Body 21-15-9

This is similar to the last workout, but it focuses on the lower body. The rep scheme and structure is the same, but the focus is totally different. Your lower-body muscles are built for great endurance, so this is going to be a fun/awful way of getting the most out of them!

For time

  • 21 Bulgarian split squats
  • 21 Banded good mornings
  • 15 Bulgarian split squats
  • 15 Banded good mornings
  • 9 Bulgarian split squats
  • 9 Banded good mornings
  • 15 Reverse lunges
  • 9 Banded good mornings
  • 9 Reverse lunges
  • 9 Banded good mornings

12. Stay Low

A workout that combines two key parts of CrossFit training: burpees and the hollow hold. Burpees are a key competition and conditioning movement, while the hollow hold is key to improving your core stability and gymnastic performance.

For time

  • 25 Burpees
  • 5s Hollow hold
  • 20 Burpees
  • 10s Hollow hold
  • 15 Burpees
  • 15s Hollow hold
  • 10 Burpees
  • 20s Hollow hold
  • 5 Burpees
  • 25s Hollow hold
  • 400m run

This is a great workout for really focusing on the fundamentals. However, it’s definitely not for beginners! This is an advanced workout – the burpees are “for time”, but the hollow holds are all about quality, positioning, and squeezing it out for the whole count.

13. The 21-15-9 Chipper

This chipper workout includes not one, but two 21-15-9 protocols. This is going to push your endurance to the limit and develop your engine.

5 Rounds, for Quality

  • 40yd dash
  • Triple bunny hop

21-15-9 for time

  • Hand-release push-up
  • Bulgarian split squat (Optional: add a kettlebell)
  • (Optional: KBS)

21-15-9 for time

  • Burpee
  • (Optional: double-under/single skip)
  • Mountain climbers

For time

  • 1km run

14.  The Ultimate CrossFit Home Workout

This is where things step way up. #14 is our hardest workout that incorporates upper and lower work, as well as a core and cardio circuit. This is not for the feint of heart: it’s an advanced workout for advanced athletes.

21-15-9

  • Burpee
  • Pistol Squat (Optional: Kettlebell goblet squat)

21-15-9

  • Hollow hold (seconds)
  • HRPU

For time          

  • 40yd dash
  • 10 leg raise
  • 40yd dash
  • 10 inch worm
  • 40yd dash
  • 10 MCl
  • 200m run
  • 10 air squats
  • 200m run
  • 10 (each) Side bridge dips

 

These have been our 14 favourite CrossFit workouts that you can do at home. There’s a lot of variety here so, hopefully, this will cover your days away from the gym! These are a great way of ticking over when you’re away from the gym, and getting better when life gets in the way!

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