Updated: Feb 24
Have you self-isolated or as your box closed and need to still get your fitness on? Worry not as AMRAP Antics has you covered with these 7 of the best at home CrossFit workouts.
Working out from home is a great way to continue getting the health benefits the CrossFit provides from the comfort of your own home or garden.
These CrossFit workouts are pulled straight from Crossfit.com and require little to no equipment to help you keep fit whilst the collective CrossFit community rides out this COVID-19 storm.
Don't forget, at-home workouts should be fun so make sure you pick a workout that is your jam!
You can still get really fit by working out from home! Whether or not you have equipment already, there are plenty of home CrossFit workouts you can do to increase your fitness.
Equipment for at home CrossFit Workouts
Most CrossFitters have an abundance of at-home equipment like dumbells, resistance bands, pull up bars, weight vests and skipping ropes. Those lucky ones among us may have barbells or resistance machines.
[If you only have resistance bands, check out these best leg exercises using resistance bands here.]
For many simple at home CrossFit workouts, only a few pieces of equipment are needed to sustain your levels of fitness when your gyms are not open.
Warm up for CrossFit Workouts at home
We recommend that you warm up for any workout properly, activating the relevant muscles and elevating your heart rate to cope with the intensity of your CrossFit session.
You can do this by performing mobility exercises as well as practicing the relevant movements beforehand. As well as a pulse raising activity like jogging around the block or jumping jacks on the spot.
If you can get outside (avoiding other people of course) or even if you are lucky enough to have a treadmill this is for you! Make sure you know the different distances before you set off to help you regulate your timings. We find that measuring out 400 metres and running loops is the best way to do this for this workout.
Run 1,600 meters Rest 3 minutes Run 1,200 meters Rest 2 minutes Run 800 meters Rest 1 minute Run 400 meters
A lung buster for sure!
Most CrossFitters should have a skipping rope but almost all CrossFitters will have heard of the CrossFit Workout Annie. This workout can be done almost anywhere and indoors too. Just make sure you have enough space and the best flooring for jump ropes too.
50-40-30-20-10 reps for time of:
One for both the living room and the garden this workout will test your glutes and your burpee proficiency, if you can't get outside, we have adapted this to workout inside your home.
3 rounds for time of:
50-m lunge in AFSAP 1 burpee per lunge step taken
If in your living room it turns into
3 rounds for time of:
One for those with a pull-up bar.
For time: 1 round of: 30 strict pull-ups 60 push-ups 90 squats Then, 2 rounds of: 15 strict pull-ups 30 push-ups 45 squats Then, 3 rounds of: 10 strict pull-ups 20 push-ups 30 squats
For those without a pull-up bar you could use dumbells for bent over rows, a band for bent over banded rows, or heavy bags/items for bent over rows to substitute pull-ups.
5. SLIPS at Home
One for practicing your gymnastics...
12 minutes of stretching 12 minutes of L-sit practice 12 minutes of handstand practice 12 minutes of plank practice 12 minutes of scales practice
Another of the CrossFit Ladies, Barbara is a great workout. Again, you can swap out the pull-ups for a range of upper pull movements if required. This bodywieght burner will really test you so appreciate the rest in between rounds.
5 rounds, each for time of: 20 pull-ups 30 push-ups 40 sit-ups 50 squats
Rest precisely 3 minutes between each round.
If you have dumbells, this a great workout for you.
10 rounds for reps of:
30 seconds of burpees Rest 30 seconds 30 seconds of dumbbell thrusters Rest 30 seconds
♀ 30-lb. dumbbells ♂ 45-lb. dumbbells
Ensuring that you get a wide range of exercises throughout the weeks, hitting all major muscle groups and using difference time domains and energy systems, make sure you still get your fitness on at home.
At Home CrossFit workouts are not only a great way to keep fit but to keep the mind active as well. Giving yourself an hour or two to take yourself out and get a sweat on is a great way to give yourself a break.
Continuing to workout at home is essential to continue on your fitness journey and to keep making your fitness gains. There is so much you can do at home too so fear not.
These at-home CrossFit workouts are a great start but there are many more workouts you can do. Working out at home can be fun too so let me know how you got on in the comments below.
[Beginner of CrossFit? Check out our Beginner CrossFit workouts here. ]
For more daily workouts, completely free you can visit crossfit.com/workout/ or we post workouts every now and then.
Try to enjoy isolation as much as you can but more importantly stay safe!