If you are a health and fitness enthusiast, the chances are that you have heard of the word ‘Crossfit’ somewhere or the other. And if you were awestruck when you read about it for the first time, don’t worry, that is the reaction of every single person at first. Truly, it is quite an intimidating workout.
But it is also good for your health. These workouts (typically called the WODs or the workout of the day) are essential if you want to build your body strength, strengthen your muscle, or lose some weight.
However, to do the Crossfit workouts, it is not essential to go to the box (as the Crossfit gyms are called). Yes, it is hard to swallow, but you can break the same amount of sweat in your home as you would in the box and that too without any of the equipment if you follow this list of Crossfit workouts at home.
This article will provide you with several Crossfit workouts that you can perform at home.
Number 1: MURPH
This is the most famous of all the Crossfit workouts. This is named after U.S. navy Lieutenant Michael Murphy (he was killed in Afghanistan). All the Crossfitters do this exercise every memorial day weekend.
For time (record the time it took you to complete this workout)
100 pullups (or if you don’t have a pullup bar, then do the same amount of chair-pulls)
300 air squats
Number 2: ANNIE
50, 40, 30, 20, 10 Double Unders 50, 40, 30, 20, 10 Situps
In this workout, you have to perform 50 reps of both double unders and sit-ups. Then, move on to the 40 reps of both exercises, then 30, 20, and finally finish with ten reps of both.
Number 3: ANGIE
Angie is a full-body workout that challenges your whole body, and muscular strength tests your endurance.
Number 4: DEALER’S CHOICE
4- minute wall sits 300 air squats 250 lunges 200 sit-ups 100 pistol squats
You can break up this workout as you wish, the only condition being finishing everything on the list. Also, if you are unable to do the pistol squats (they are not easy to do), then do the normal squats or any other variant of squats you like.
Number 5: CROSSFIT OPEN WORKOUT 12.1
As many reps as are possible
Burpees for 7 minutes
This is the best CrossFit workout if you are short of time but want to teach at least a little exercise in your day. This exercise allows you to exercise your whole body in just 7 minutes.
Number 6: DEATH BY BURPEES
Until you are exhausted
1st minute: 1 burpee
2nd minute: 2 burpees
3rd minute: 3 burpees
And so on
This exercise is a killer (I mean it)!) You cannot top 20 minutes over. Initially, this exercise feels easy, and it provides at least a 10 seconds rest time every minute. However, you find yourself short of breath and time by the time you reach the 10-minute mark. Reaching up to 13 or 14th minute is a hard task in itself.
Number 7: CINDY
Do as many rounds as possible (AMRAP) in 20 minutes:
5 pullups (if you don’t have access to a pullup bar, then you can do five sit-ups instead)
15 air squats
This workout is highly effective in working your upper and lower body simultaneously.
Number 8: JT
21, 15, 9 handstand pushups 21, 15, 9 tricep dips 21, 15, 9 pushups
Do the 21 reps of all the exercises, followed by the 15 reps and nine reps. This exercise targets your hand muscles.
Number 9: ACTIVE REST DAY
Do AMRAP in 18 minutes.
Ten chest openers
30-second couch stretch each side
This workout is for the day when you don’t have too much energy or when you want your body to rest. This exercise stretches your body while allowing you to store energy.
Number 10: 3- PART PRESS BLAST
Do AMRAP in 10 minutes.
200-meter run Ten pushups
Rest 2 minutes
Do AMRAP in 8 minutes.
15 squat thrusts
Rest 2 minutes
Do AMRAP in 6 minutes.
200-meter run Ten military presses
This workout is designed in such a way that you can do your cardio and, at the same time, focus on your abs and legs. Moreover, this workout makes you do the cardio three times, which is in itself sufficient to drain you of energy and exercise your legs.