Training and Workouts

20 Bodyweight Crossfit workouts to do anywhere

20bodyweight-crossfit-workouts

If I haven’t made it clear so far, here’s a confession: I have a thing for Crossfit. In fact, I have a thing for Crossfit the same way Ross had a thing for Rachel (any “Friends” fans here?). I’ve always gravitated towards more functional movements in my workouts, but discovering Crossfit brought that to another level.

There are countless reasons while I love the concept of Crossfit, but the one that stands out the most for me is that with Crossfit it’s not about looks. No one cares how big your lats are, how round your ass is, etc.

Crossfit workouts aim to build and improve your strength, stamina, flexibility, agility, endurance. Looks are just the very nice bonus and byproduct coming from all that, but in no way the sole purpose, as opposed to bodybuilding.

The best part is that you don’t need to have all the equipment. There are tons of workouts that you can do at home, in your backyard or wherever you might be when you don’t have any weights or equipment. I made the effort to collect 20 of my favorite Crossfit bodyweight workouts so I can share them with you.

Believe me – they might be simple, but they will still twist your soul. Exactly what we want, right?

Before we come to the workouts, I will quickly give you a couple of scaling tips for some of the movements.

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The Pull-Ups

If you don’t have a pull-up bar or anything that might serve that purpose, you can always use a sturdy table, get under it, have your grip on one edge of it and pull yourself up, while your feet are still on the ground.

Handstand Push-Ups

I am guessing you can all find a free wall at home, but if you are still struggling with getting your first kipping handstand push-up, there’s a very simple scaling option for you.

All you need is a chair, a couch, or even your bed. Place your feet on the elevated surface and your hands on the floor, the same way you would if you were next to a wall. From there you just lower your body and push yourself up.  The more vertical your upper body is, the harder the exercise will be.

Pistols (One-legged squat)

In case you are still pursuing your first pistol squat, you can either hold to a chair to help yourself balance and pull yourself up, or you put the chair behind you and sit on it on your way down. This way you shorten the distance and make the movement easier.

1) Barbara – 5 rounds, each for time, of:

  • 20 pull-ups
  • 30 push-ups
  • 40 sit-ups
  • 50 squats

Rest precisely three minutes between rounds.

2) Cindy – 20 min AMRAP

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats

3) Angie – for time:

  • 100 Pull-ups
  • 100 Push-ups
  • 100 Sit-ups
  • 100 Squats

4) Mary – 20 min AMRAP:

  • 5 Handstand Push-ups
  • 10 One-legged squats, alternating
  • 15 Pull-ups

5) 3 Rounds for time:

  • 800m run
  • 50 air squats

6) 10 rounds for time:

  • 10 pushups
  • 10 sit-ups
  • 10 air squats

7) For time 21-15-9 reps of:

  • Air Squats
  • Push-ups

8) For time – Chipper:

  • 400 meter run
  • 21 squats
  • 21 burpees
  • 15 squats
  • 15 burpees
  • 9 squats
  • 9 burpees
  • 400 meter run

9) 3 Rounds for time:

  • 15 Handstand Push-ups
  • 200m Run

10) 20 Rounds for time:

  • 5 Push-ups
  • 5 Squats
  • 5 Sit-ups

11) Chelsea : 

Each minute on the minute for 30 minutes:

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats

12) Annie:

50-40-30-20-10 reps of:

  • Double unders
  • Sit-ups

13) 5 Rounds for time:

  • 200m run
  • 20 Squats
  • 20 Push-ups

14) For time:

  • 100 Burpees

15) 10 Rounds for time:

  • 10 Walking alternating lunges
  • 10 Push-ups

16) For time

  • 800m run
  • 100 Air Squats
  • 800m run

17) 3 Rounds for time:

  • 30 Push-ups
  • 40 Sit-ups
  • 50 Squats

18) For time:

21-15-9 reps of:

  • Handstand Push-ups
  • Chair Dips
  • Push-ups

19) For Time:

  • Run 400 meters
  • 50 Squats
  • Run 400 meters
  • 50 Push-ups
  • Run 400 meters
  • 50 Sit-ups
  • Run 400 meters

20) 3 Rounds for time:

  • 800m run
  • 50 Back extensions
  • 50 Sit-ups

I hope you were able to find your next challenge here. Remember you can always scale them and adjust them to your level.

Top 10 Toughest Bodyweight Crossfit Workouts

20 EMOM Workouts To Test Your Strength And Conditioning

10 AMRAP Workouts To Improve Your Endurance

Happy sweating! 

3 Comments
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3 Comments

  1. bharat
    November 30, 2017 at 2:40 am

    Nice article ! Keep writing

  2. Rachel Roy
    May 21, 2020 at 1:56 am

    Some of these sound really fun!

    • Lily
      May 22, 2020 at 12:27 pm

      Hey Rachel,
      they do! Which workout will you try?

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