Is your work has taken up your gym time or you are a regular traveler? You know the frustration of missing workouts. Don’t worry! You can do CrossFit workout at home using minimal equipment.
What is a Crossfit Workout?
CrossFit is a strength training which incorporates body weight exercise, bands, machines, weighted equipment, etc. CrossFit athletes train its muscles, joints and ligaments using functional movements that can help you to look good in a swim suit.
This is a strength and conditioning program used by thousand of the professional athletes around the world, police academics, champion martial artists, tactical operations teams, military special operations units etc.
CrossFit contends a person which is fit in ten general physical skills mentioned below.
- Cardiovascular/respiratory endurance
How CrossFit works
A CrossFit workout builds strength and conditioning through extremely varied and challenging workouts. Every day the workout tests a different part of functional strength, not specializing in a specific thing, rather with the goal of building a body which is capable of practically anything and everything.
CrossFit is extremely different from a commercial Gym because you won’t find any elliptical, weight machine or Zumba.
Health benefits of CrossFit Workout
The fitness industry came in the form of a California-based workout program that emphasizes interval training as well as Olympic weightlifting. Although CrossFit is for everyone, it’s the greatest way to stay fit. Keep in mind it is important to listen to your body and its strength.
How to do CrossFit workouts at home
- 6-round Bodyweight WOD
You need to do 6 rounds of 10 Pushups, 15 V-Ups and 20 jumping Air Squat.
- 7 rounds for time
In this, you need to do 7 handstand pushups, 7 squats, 7 pull-ups, 7 burpees, 7 pushups and 7 situps.
- 10 RFT
One needs to do 10 push-ups, 10 sit-ups and 10 squats.
- 10-minute AMRAP
3 burpees, 4 push-ups and 5 squats.
- 16-minute AMRAP
In 16 minutes you can do as many as rounds of AMRAP of 10 Burpees, 10 Pull-ups, 20 Lunges and 20 Situps.
- 20-minute EMOM
This workout is for every-minute-on-the-minute (EMOM) pattern. You need to start each minute. Repeat the pattern five times for 20 minutes.
- Ten to One
This workout uses an ascending or descending rep pattern. In the first round, you need to do 10 burpees and 1 pullup. After this round you need to do 9 burpees and 2 pullups and until you finish at 10 pull-ups and 1 burpee.
- 10 rounds of 20
Do ten round of each workout of 20 Mountain Climbers, 20 Situps, 20 Air Squats and 20 Lunges. It will have you sweating and your leg burning.
It is a Memorial Day staple at American Crossfit boxes. You can do this anywhere with a pull bar. It includes a 1-mile run, 100-pull-ups, 200 Pushups, 300 Air Squat, 1-mile Run. Break the pullups, pushups and air squats to see you fit. Some Crossfitters do it in segments of 5 pullups, 10 pushups and 15 squats. Another option is 5 pullups, 5 pushups and 5 pushups.
- 7-minute AMRAP
Do as many rounds possible of the workouts 10 Lunges, 10 Mountain Climbers and 10 Pushups. Enjoy the workout and hit the AMRAPs hard and fast.
- High-rep Bodyweight Classic
Do eight rounds of 10 Pushups, 10 Air Squats, 10 Burpees, 10 Air Squats. You can take a rest for a small time between the rounds. The high-speed reps are equal to a great aerobic workout.
- 16-minute Upper-Body AMRAP
In 16-minutes time you can do as many as rounds possible for AMRAP of 8 Burpees, 8 Pushups, 16 Pullups and 16 Hangin Knee Tucks or Situps. This workout is an upper-body killer.
- Mary-AMRAP for 20 minutes
In this round you need to do 5 Handstand push-ups, 10 One-legged squats, alternating and 15 pull-ups.
- Barbara-5 rounds for the time
You need to do 20 pull-ups, 30 push-ups, 40 sit-ups, 50 squats. You can take rest for 3 minutes between rounds.
- Half Cindy-AMRAP
This round includes 5 pull-ups, 10 pushups and 15 air squats for 10 minutes.
Do as fast as you can for time 100 pull-ups, 100, pushups, 100 sit-ups and 100 Squats.
- 3 rounds for time
One needs to run 800 meters and 50 air squats.
You need to run 200m, 10 squats and 10 pushups.
- 15 minutes AMRAP
One needs to do 5 pushups, 15 sit-ups and 30 squats.
Go fast as fast you can for time 50 Double-unders, 50 Sit-ups, 40 Double-unders, 40 Sit-ups, 30 Double-unders, 30 Sit-ups, 20 Double –unders, 20 Sit-ups, 10 Double unders and 10 sit-ups.
- Go as fast as possible for the time
Do 21 air squats, 21 pushups, 15 air squats, 15 pushups, 9 air squats and 9 pushups.
- Run 1 mile stop every minute and do 20 squats.
- 21-15-9 reps air squats and push-ups.
- 10 rounds for the time – 12 burpees and 12 pull-ups.
- 4 rounds as fast as possible– 400M sprint then 50 squats.
Why you need to do CrossFit Workout
The CrossFit workout is a California based workout program that is emphasized interval training and Olympic weightlifting. Although it is not for everyone certainly it is a great way to stay fit and variety for those who have a solid aerobic and strength base.
- Intense workout
CrossFit is an intense workout which takes a smaller time just 15 minutes or so, but this time is dedicated to the condensed and nonstop movement. It includes only three or four routines like burpees, jog, squats. But you keep doing each one over and over through set time. This is a great way for a concentrated shot of exercise.
- Motivates you
You will feel motivated when you are inherently pushing yourself to do the exercise in the workout. Everyone wants results but no one wants to put efforts for the same. Going to a gym or doing workouts at home motivates you to do better.
- Specific time
In 15- 20 minutes you will be asked to finish the particular round for a specific circuit as you can. By the end of that workout due to the aforementioned intensity and effort you will have burned more calories than a regular workout.
- Improves your lifestyle
It is hard to accept the new lifestyle habits. Before you start the workout you need to eat the food which is real and healthy. Meet your friends for lunch/drinks/coffee and at the gym and then head out to socialize.
- Improves the health of your heart
The human heart rate remains elevated throughout the entire workout that increases endurance. During the exercise the maximum amount of oxygen a person can utilize during the intense workout.
- It’s fun
The CrossFit workout is the variety of fun. This is a program where you turn up and do pretty much the same workout over and over. A workout is designed to build into a complex progression of strength, cardio and flexibility training, but they focus on functional fitness.
- Helps to lose weight
The people doing steady-state cardio exercises and hope to lose weight. They are not aware that high-intensity burst training exercises can burn more calories in less time as compared to a normal exercise. A CrossFit workout helps to improve Vo2max regardless of someone’s starting body composition, changes in fat, muscle percentage, gender or fitness level.
How to start a CrossFit workout?
After reading the benefits you have decided to start a Crossfit workout. Whether you selected to visit a CrossFit center or follow the online videos. You will see that CrossFit workouts are done by the following Workout of the Day. If you are just a beginner WOD seems a bit confusing to you.
You need to start weight training if you never trained CrossFit is a great place to start. You will learn to do all the important lifts in a super supportive and non-judgemental environment.
Crossfit tips for the beginners
Are you a beginner for CrossFit Workout? Are you feeling overwhelmed or nervous with the new in this fitness phenomenon? Here are some tips you need to follow for a Crossfit Workout.
- Be patient
Don’t rush the process! Keep in mind having a big ego can be one of the biggest detriments to your long term progress. Lifting too much weight with a bad technique or putting too much weight on the bar too soon before mastering the basics can injure you. Listen to your coach and comfortably use that PVC for a while.
- Eat a healthy diet
Eat a healthy diet especially proteins. Performing high-intensity exercise results in a large amount of muscular damage/soreness. To repair the same you need to grow muscles tissue and consume protein on a regular basis. Even one or two serving per day is not enough you need to take protein every 2-4 hours to stay sufficiently fueled. To get the results you need to take this tip seriously.
- You can ask in case you are not sure about anything
You can talk to your coach about anything or everything which you are not sure. Like which scaling option for the workout what 5xm means, or which is the time to do carbs. Your instructor or coach will give you all the answers to your queries. CrossFit is a steep learning curve, includes lots of new technology, acronyms and lingo for you to catch onto.
- Join CrossFit Community
The CrossFit community is the community of the people at the box. Everyone knows it’s fun to work out with your friends while joking and competing for that top time on the whiteboard. So meet as many people as possible.
- Go to the class early
When you will ask a coach he will tell you it’s pet peeves is when people come late in workouts. Skipping out an early warm-up is not encouraged. Making your body appropriate for an exercise is necessary to progress and staying healthy. Joining early gives you an opportunity to mobilize your tight sports for the upcoming workout you can get ahead of the game.
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- Make sure that you take enough sleep
Along with healthy eating, you make sure that you will get enough sleep. Good sleep is an important element for your fitness progress as well as the overall quality of life. During sleep, your body recovers and repairs itself, so if you don’t sleep for 8 hours it becomes harder to do a longer workout. To see the results you should get good sleep.
- Keep a positive attitude
CrossFit is a challenging task. Learning the Snatch and Clean and Jerk is frustrating and mentally drains you. Finishing the last class on a metcon can be emotionally hard too. In order to get long term success, achieve your goals and maintaining a positive attitude daily.
- Keep up with recovery
It means you foam rolling and stretching which is prescribed after every class. You may feel fine for a while by not doing any recovery work, but it will catch up to you. Again it’s another way to get injured.
- Compete against yourself
When it comes to CrossFit make yourself stronger than yesterday. It means you are competing against yourself to improve daily. You are a beginner and not going to Rx your very first WOD and that’s okay. Don’t worry if your friend is bagging out heavy and you are still working with the bar on your form. Work according to your ability so that you can do the intense workouts.
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Do you like to push yourself too far, too hard, too fast and often? Crossfit is fun for you it is a great option to kick start new healthy habits. Make sure you listen to your body and modify the workouts according to your needs. Use small weights or no weights until you are confident about your form. Slowly build the strength and you will get more out of your workouts with fewer chances of injury. All the best!