How to start Crossfit at home
Starting Crossfit at home is the best way to learn whether or not it fits you before committing into Crossfit gym. Try some common type of workouts which don’t involve equipment and examine how your body reacts to it. Then, once Crossfit will grow on you and trust me, it will go sign up for a box (Crossfit gym) or open a personal garage gym of your own. Either way, keep moving, as long as movement involve you will gain your fitness.
If you got my drift so far, please read on as the elaboration of how to start Crossfit at home is next below.
Start Crossfit at home
Firstly, find a couple of home workouts that you feel comfortable physically with. And, don’t require extra equipment apart from you. Which you will find 8 great workouts up and ready for you down below.
At this point and in case you are still wondering if Crossfit is good for beginners, read my article on this matter.
If looking for the best way to set up a home Crossfit gym is an interest of yours, please check this article. (coming soon)
Now back to our business, starting Crossfit training at home is a simple task and can be done fairly quickly. All you need to do is to find an easy workout as mentioned that should include basic bodyweight movements in a time frame. Time is an essential parameter as it is not just about movement but also about timing.
Fitness in general and health are built through exercise within a time boundary in order to be measured and work harder with what you have. There are many workouts in Crossfit that fit those criteria, however, it is important to avoid too challenging exercises, for the beginning anyways.
Before we introduce suitable workout options for “homemade” there are several workout structures you should get to know first.
Crossfit Workout Structures
- AMRAP – As Many Repetitions/ Rounds As Possible. In this type of workout, you will have a running timer where the goal is to achieve as many repetitions as possible in the given time frame that could either be from 4 minutes to 20 or even 40 (minutes).
- AFAP – As Fast As Possible. Here you have a set amount of workload that you need to accomplish. Usually, there won’t be any time limitation, However, there is a time cap that functions as a ceiling to put the workout in general limitation to create boundaries of work.
- TABATA – high-intensity interval training. The most common form is 8 to 16 rounds of 20 seconds work, 10 seconds rest. In this form of workout there will be at list 4 different type of movements (such as pull-up, push-up, squat etc.) so keep in mind that basic control over them is required, for safety and healthy exercising.
- EMOM – Every Minute On the Minute. Here you will be asked to complete a certain amount of work within 1 minute. Once finished, rest until the following round minute starts and repeat.
8 Crossfit workouts to do at home without equipment:
AMRAP:
Workout number 1:
20 minutes for as many repetitions as possible:
5 Pull ups
10 Push-ups
15 Air Squats
Workout number 2:
10 minutes for as many repetitions as possible:
20 Push-ups
20 Sit-ups
200 meters run
Those two can be executed in easy level to very hard level and depends solely on you and your fitness ability at the time of the train.
ASAP:
Workout number 3:
5 rounds for time:
25 walking lunges or Front Lunges in case of space limitation
15 Push-ups
25 walking lunges or Front Lunges
15 Air squats
25 walking lunges or Front Lunges
15 Burpees
Workout number 4:
For time:
10-9-8-7-6-5-4-3-2-1. What does it mean?
Start with:
10 Burpees
10 Situps
10 Push-ups
Continue with::
9 Burpees
9 Situps
9 Push-ups ….. And so on till you complete all 10 rounds.
It might take some time but hey, we need to make bits of time for our wellbeing. After several trials, you’ll get a clue of your time of train and can start putting it into
TABATA:
This workout is best to do with background music which will time the sets. Here’s a link for youtube Tabata clip.
Workout number 5:
20 seconds work + 10 seconds rest.
Total of 16 rounds of 4 movements, while finishing 4 rounds in the same movements you started from and then continue to the next group of 4 rounds.
- Air squats
- Pull-ups
- Box Jumps or Jumping squats
- Push-ups
Workout number 6:
32 rounds, 4 movements each. Change movement every round.
- Burpees
- Sit-ups
- Front Lunges
- Plank hold
Remember to set and keep a steady rhythm as those might start wearing you down sooner than expected.
EMOM:
Workout number 7
Workout number 8:
20 minutes Every other minute
Odd minutes – 15 air squats
Even minutes – 10 push-ups
Note: There is a big difference between the two workouts, so we recommend you try both of them to get the sense of each workout.
These workouts are plain and simple and suitable in our opinion for Crossfit beginners It’s also intended for home environment and gear free. However, bare in mind that these workouts are efficient and useful only for primary phase and for starting up your Crossfit journey. And yes, also for extra busy days where you can’t seem to make it to you Crossfit box – better bits of movement than none at all right?
The next step is finding the right training program, either by consulting a Crossfit L1 trainer or going online. These days training programs are all over the web and many of them are really good. Just make sure to stick around long enough to reap the rewards of your hard work.
Crossfit training at home is very much doable and even enjoyable under the understanding that you need to make it a part of your routine for positive results to be shown. Also, having the basic equipment in order to get the max out of yourself and for the efficiency of the training program. For the very least we recommend purchasing the basic (and not expensive) equipment required as follows:
The very basic but essential Crossfit equipment you can find on Amazon:
Getting all of those is not big deal money wise but opens up your training options. On the other hand, even after purchasing the basic Crossfit equipment you will be limited to a certain type of workouts.
In the future, as you learn more movements getting creative with new and advanced workouts is invadable, and with that more equipment will have to be purchased.
There is an obvious advantage to a Crossfit gym (aka the BOX) environment, the team, equipment, group motivation and obviously the training programs that are planned and adjusted to achieve best results through healthy and organized time frames. On the other hand, working out at home is a privilege in this timeless era. This makes training available and in reach at any time or day and in addition, can encourage other house members whether family or friends to join you in this healthy fun habit.
Another advantage to Crossfit home training is the time-saving factor by not needing to travel to the box. At times where time is so precious and many of us all ready commute average time of an hour and twenty minutes daily, adding more time on the road to get to the gym is not in our best interest. Whereas it can be spent on hobbies, family and friends after work time and all the activities we should do for our hearts and souls. In every perspective, it’s a win-win situation.
However, for your own well being, if there is just too much information for you to handle regarding training program we strongly recommend consulting a professional Crossfit trainer. Don’t feel embarrassed to seek assistance, it can help you get fit and healthy faster and safer.
In conclusion, start training with your health in mind, make sure not to push over your limits and learn the new movements cautiously and if needed slowly. In time, training will become more and more natural to you, alongside interesting and challenging when you get fitter but simultaneously brings tons of enjoyment, good health, and wellbeing.
Healthy mind in healthy body.