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.
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 Workout
For time:
- 800m run
- 50 air squats
6) 10 rounds Workout
For time:
- 10 pushups
- 10 sit-ups
- 10 air squats
7) 21-15-9
For time:
- Air Squats
- Push-ups
8) Chipper
For time:
- 400 meter run
- 21 squats
- 21 burpees
- 15 squats
- 15 burpees
- 9 squats
- 9 burpees
- 400 meter run
9) 3 Rounds Workout
For time:
- 15 Handstand Push-ups
- 200m Run
10) 20 Rounds Workout
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 Workout
For time:
- 200m run
- 20 Squats
- 20 Push-ups
14) Burpee Workout
For time:
- 100 Burpees
15) 10 Rounds Workout
For time:
- 10 Walking alternating lunges
- 10 Push-ups
16) Chipper
For time:
- 800m run
- 100 Air Squats
- 800m run
17) 3 Rounds Workout
For time:
- 30 Push-ups
- 40 Sit-ups
- 50 Squats
18) 21-15-9
For time:
- Handstand Push-ups
- Chair Dips
- Push-ups
19) Run & Squat
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 Workout
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!
