Effective crossfit at home

CrossFit is a currently popular trend that involves multifunctional circuit training that allows you to strengthen muscles, lose weight, and train strength, agility and endurance. One of its advantages is that you can perform the complexes not only in a fitness club, but also at home or on the street. Any territory and ordinary available shells will do. This allows you to achieve regularity, because no matter where you are, you can perform a set of exercises. All you need to know is what CrossFit exercises should be like at home and what program you need.

CrossFit workouts at home: necessary equipment

CrossFit for beginners at home requires a small free area. You will also need the following equipment:

A mat, gymnastic mat or any bedding that should be dense and not very soft.
Weights. These can be weights or dumbbells, as well as bottles and cans filled with water.
Crossbar or horizontal bar.
Jump rope.

If you plan to exercise outdoors, you will also need the following:

horizontal bar, parallel bars or wall bars;
a bench, bench or other surface that you can jump on. The optimal height is 50-60 centimeters.
A treadmill may also come in handy. Although it can easily be replaced by both regular running and cycling.

A CrossFit street workout can begin and end with jogging, biking, and in winter, skiing.
Another good option is to run to the sports complex, which is located in the park, do the necessary exercises there and run back. Over time, additional equipment may be required: a barbell, a kettlebell, or a bag filled with sand.

CrossFit exercises at home

The right exercises for CrossFit at home are in many ways the key to your success. CrossFit includes both heavy weight training and active bodyweight training. In any case, the correct technique of each exercise and its speed are important - do not spend more time resting than the CrossFit exercise set at home allows.

The exercises and program for CrossFit at home will be based on the same principles as working out at the gym, so it doesn't really matter where you work out. What is important is the correct exercises for CrossFit at home for men or girls, the complex of which in this program is called WOD.

In fact, CrossFit exercises for home are basic exercises from other sports, such as athletics, weightlifting, gymnastics, and so on, but some of them are slightly modified and have new names. Let's look at the most common exercises that are included in the programs of this technique.

Kipping - pull-ups with a jerk. The snatch is needed to maintain the high speed needed in crossfit. To achieve this, you need to swing your legs back, and then sharply throw them forward and pull your chin towards the support.

Explosive squats or jumps. They differ from ordinary ones in that you need to not just rise up, straining your buttocks, but jump sharply, clapping your hands above your head. The CrossFit at home program also includes regular squats, which are performed with weights. Another effective exercise is explosive push-ups, which involve very sharp lifting of the body from the bottom point up. At the same time, your hands should come off the floor a few centimeters.

One of the most popular exercises that CrossFit includes at home for beginners is burpee . First, you can do it with your own weight, and then supplement it with a sand bag, which you can buy or make yourself.

When doing burpees with weights, lift up less abruptly than without them.

The starting position for the exercise will be the same as for push-ups, only then you will also need to jump up from the squat and lower yourself in the same consistent manner.

Leg raises on the horizontal bar . During this exercise, rocking is not allowed. You need to hang on the bar, bend your legs and pull them towards your stomach so that the body does not move. You only need to use the abdominal muscles, but work at a good speed. To complicate the exercise, you can raise your straight legs up at a right angle relative to your body.

CrossFit at home exercises should include the following:

burpees;
push ups;
jumping rope;
squats;
lunges;
body lifts (press);
weight press;
chest pulls with dumbbells or gallons of water.

When working out on the street, you can supplement the program with running, jumping on a bench, pull-ups on a horizontal bar, as well as an exercise such as a bear walk.

The bear walk or gait is an exercise that appeared thanks to CrossFit. You need to stand on your feet and palms, lift your buttocks up, and in this position step forward. The arm and leg should work on one side at the same time: first we step with the left side, then with the right. Once you have mastered this exercise, you can start running this way, and then pick up small dumbbells or bottles of water. You can also move laterally instead of just forward.

With an activity like CrossFit, a home workout program prioritizes proper exercise technique, followed by speed and use of weights. But the advantage of CrossFit is that even if you are unprepared, you can start doing exercises on your own, from scratch, using the most basic program and complicating it over time.

Training program

If you are determined to prove to yourself that you can get your body in order. If you are not afraid of difficulties, then let’s move from theory to practice. This set of 8 exercises must be performed cyclically. You should do 3 circles, try to rest between circles and exercises for up to 3 minutes. Reduce your rest time if possible.

Burpee. We start with the classic version: we squat, take a lying position, return to the squat and jump out. We repeat this exercise 10 times;
Air squats, that is, light ones. Legs shoulder-width apart, feet to the sides, move the pelvis back, body forward, bend the knees. When lowered, the pelvis should be below knee level. Don’t forget to breathe, inhale as you squat, and exhale as you rise. Do 30 of these squats without weight;
Lunges. These are lunges back and to the side. Do 20 exercises for each leg;
Lifting from a kneeling position. You need to do 20 repetitions of this exercise;
Push ups. If you are in good physical shape, then do explosive push-ups; if you don’t have the strength to push your palms away, then choose classic ones. The simplest option is wave-like movements, starting from the chest. You need to perform 20 repetitions;
Sit-ups. From a lying position on your back, legs bent at the knees, raise your arms and place them behind your head, you need to lift your body up and twist so that your shoulders go beyond the line of your hips. Do this exercise 30 times to give your abs a beautiful definition;
Candle. IP: lying on your back, raise your legs perpendicular to the floor, put your hands under your butt. We tear off the pelvis, pushing the legs up. You need to perform 30 repetitions of this exercise;
The first round of this program ends with a static exercise – the plank. Hold your body in a plank position for 30 counts and then repeat the entire exercise to complete three circuits.

So what do we have? Firstly, it is a beautiful, sculpted, toned and slender figure. Secondly, it is a healthy and resilient body, physically strong and able to withstand significant loads. And, of course, this is pride in yourself, self-confidence and the hungry looks of men losing their heads over your attractiveness.

Features of the CrossFit program at home

CrossFit exercises for men at home are based on three pillars: squats, push-ups and pull-ups. Beginners are recommended to start with these exercises without using additional weights.

For girls, the CrossFit at home program will be slightly changed. They can start doing push-ups from their knees, and then move on to the classic stance. It is only important that the chest and thighs touch the floor at the same time. You can use a rubber band for pull-ups.

You can start doing CrossFit at home with Cindy's WOD . This workout involves performing a maximum number of circuits, which will consist of 5 pull-ups, 10 push-ups and 15 squats.

All exercises are performed in a row without rest, breaks between circles should be three minutes. Complete one round after another for twenty minutes. It’s good if beginners can do 7-8 laps in 20 minutes, but experienced athletes should strive to double this number.

There is a similar WOD , which involves doing the following exercises for 20 minutes:

10 dips;
10 jumps on a bench or platform;
10 walking lunges (you can make these more difficult by using dumbbells or water tanks).

Another variation of the CrossFit program at home for men or women involves completing the proposed circles as quickly as possible. An example is Candy's WOD, which requires you to complete five circles each time, increasing your speed over time.

20 pull-ups;
40 push-ups;
60 squats.

Rest between rounds should always be approximately three minutes .

programs may be analogues :

800 meters run, 50 squats. There are three laps in total.
Run on the spot for 200 meters, 10 squats and push-ups. Five laps.
Run 200 meters, 25 push-ups – 5 laps.
100 m sprint run, 100 m fast walk – 10 laps.

A street option could be WOD Murph, which includes running and is therefore well suited for a park or stadium. So, the complex includes:

1.6 km jogging;
100 pull-ups;
push-ups – 200 times;
squats - 30 times.
1.6 km jogging.

You need to start and end the workout by running, and the middle of it can be divided into circles. Not every beginner can handle this many repetitions, so you may want to do fewer at first. In general, a beginner should complete the proposed complex in an hour, and an experienced athlete in 35-45 minutes.

You can modify the program by choosing slightly different CrossFit exercises at home for men. There are such alternatives :

1 km run, squats – 100 times, push-ups – 50 times.
Alternate between one minute of jogging and 30 forward walking lunges. In total you need to cover 2 km in this way.
400 meters of running, 50 squats and running again - just three laps.

Complexes without complex exercises

These complexes need to be done in the gym, they require a barbell, rowing machine, weights and other equipment. However, they do not contain complex gymnastic and weightlifting movements: lifting the rings or horizontal bar, snatching or pushing the barbell.

Jackie

You need to complete the following exercises as quickly as possible:

1,000 meters on a rowing machine;
50 barbell throws with a weight of 20/15 kilograms (hereinafter the first value is for men, the second is for women);
30 pull-ups.

It’s good if you can do it in 11–15 minutes, and just great if you can do it in 8–11 minutes. Advanced and elite athletes perform this routine in 6.5–8 minutes.

Fran

This is probably the most popular complex in CrossFit. You need to complete the following in the shortest possible time:

21 barbell throws weighing 42.5/30 kilograms;
21 pull-ups;
15 boom ejections;
15 pull-ups;
9 boom ejections;
9 pull-ups.

Competing athletes complete the routine in less than two minutes.

For beginners, simply completing this complex to the end is already a success. If you can do this in 5 minutes, you can consider yourself well prepared.

Helen

Complete three rounds against the clock:

400 meter run;
21 kettlebell swings weighing 32/16 kilograms;
12 pull-ups.

If you can complete three laps in 12–15 minutes, you are well prepared; if it takes less than 8 minutes, it’s time to prepare for the competition.

Diane

The complex must be completed in the minimum time:

21 deadlifts with a weight of 100/70 kilograms;
21 handstand push-ups;
15 deadlifts;
15 handstand push-ups;
9 deadlifts;
9 handstand push-ups.

If you completed the routine in 7-10 minutes, you are in excellent condition. Advanced athletes perform it in 4–7 minutes, elite athletes in 2.5 minutes.

Barbara

You need to complete five rounds of the following exercises as quickly as possible:

20 pull-ups;
30 push-ups;
40 body lifts;
50 squats.

You rest for 3 minutes between circles.

If you can finish in 25-26 minutes, you have an impressive training, 23-25 minutes - you can compete in competitions, less than 23 minutes - you have probably been doing CrossFit for a long time or serving in the special forces.

If you are familiar with gymnastics and weightlifting exercises, test your capabilities by performing the following complexes.

Linda

This complex is also known as the “three barbells of death” and includes three exercises:

deadlift with one and a half times your body weight (1.5 × your weight);
bench press with your body weight;
Cleaning the barbell with 0.75 of your body weight.

These exercises are performed one after another, the number of repetitions is: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. That is, first you do everything 10 times, then everything 9 times and so on until one.

If you did it in 15-17 minutes, you can congratulate yourself - you have excellent preparation. Advanced athletes can complete the routine in 12-15 minutes, elite athletes in less than 12 minutes.

Grace

There is not much variety of movements in this complex, but this does not make it any easier. You need to perform 30 barbell jerks for a while. Men do an exercise with a barbell weighing 60 kilograms, women - 42.5 kilograms.

If you can finish in 5.5 to 8 minutes, your preparation is impressive. Advanced athletes complete the complex in 2.5–5.5 minutes, elite CrossFitters can finish in less than 2 minutes.

Elizabeth

In this complex you need to do three circles (21, 15 and 9 repetitions) of the following exercises:

cleansing a barbell with a weight of 60/42.5 kilograms;
ring push-ups.

A good result is 7–10 minutes, an excellent result is 3–7 minutes, an incredible result is less than 3 minutes.

Amanda

As quickly as possible, you need to perform three circles (9, 7 and 5 repetitions) of the following exercises:

strict exits on the rings (if strict ones do not work out, you can use kipping);
jerk of a barbell weighing 60/42.5 kilograms.

It's good if you finish in 5.5-10 minutes. The average time for advanced athletes is 3.5-5.5 minutes, and the toughest CrossFitters finish Amanda in less than 3 minutes.

You need to do three rounds of the following exercises:

1 deadlift with a weight of 205/145 kilograms;
2 power outlets on rings;
3 cleans in a squat with a barbell of 112.5/77.5 kilograms;
4 handstand push-ups.

Lest you say it's impossible, here's a video of Rich Froning, one of the baddest CrossFitters in the world, performing this routine.

That's all. Show off your results in the comments to the article.

CrossFit program for beginners for a week

The proposed CrossFit program for beginners at home is perfect for beginners and is designed for a week. The optimal frequency of training is three times a week, for example, Monday, Wednesday and Friday.

Monday

Exercise 1. You need to take a standing position. Hands should touch the floor. From this position, come out into a lying position, throwing your legs out. After the jump, your feet are placed near your hands, and with the help of the jump you stand up to your full height - this is a well-known burpee exercise that needs to be repeated 10-15 times.
Exercise 2. You need a crossbar. Perform 15 pull-ups on it, trying to accelerate as much as possible towards the end of the exercise.
Exercise 3. On the same bar, do abdominal exercises, pulling your legs towards your body 15 times. As in the previous exercise, accelerate as much as possible towards the end of the set.
Exercise four. Perform push-ups, moving upward as sharply as possible. Repeat also fifteen times.

Tuesday - rest.

Wednesday

Exercise 1. We repeat the same as in the first exercise on Monday, but at the same time you need to take a pillow or a not too heavy backpack in your hands.
Exercise 2 . We do 15 push-ups from the floor, moving upward as sharply as possible.
Exercise 3. Squat down, put your hands on the floor, throw your legs sharply back, then bring them back in a jump and rise to your full height, also with a jump. Repeat 10-15 times.
Exercise 4. Do 10-15 leg pull-ups on the horizontal bar, accelerating as much as possible towards the end of the exercise.

Thursday - rest.

Friday

Exercise 1. Run in place for several minutes, accelerating as much as possible towards the end.
Exercise 2. Pull your legs while hanging on the horizontal bar 10-15 times.
Exercise 3. 10-15 burpees, as in the first exercise of the first day.
Exercise 4. 15 push-ups at a fast pace.

Of course, remember that the workout involves several laps.

On Saturday and Friday, CrossFit training programs at home involve rest .

One of the advantages of CrossFit is that you can change the program, adjusting it to your desires and capabilities, and complicate it over time. The main thing is regularity, diligence and correct exercise technique, and soon this newfangled technique will help you achieve the desired results.

Basic concepts and nuances

CrossFit training is a set of highly effective exercises that are suitable not only for men, but also for women. At home, thanks to CrossFit, you can get your body in order, while simultaneously improving its physical characteristics and improving your health. However, despite its advantages and versatility, there are several nuances that every potential athlete needs to know before training.

For example, the main difference between CrossFit training and standard training is the rapid execution of actions. Having concentrated as much as possible on performing the exercise, it should be reproduced at the fastest possible pace with a minimum break for rest.

Based on this, the CrossFit home training program can be compiled according to one of the following schemes:

Taking into account your level of physical fitness and the number of repetitions corresponding to it, you should determine the time in which you can complete it at the fastest pace. Having included several exercises in a cycle, you need to leave an interval between them for rest. This way you will complete several cycles within a set period of time.
Pre-do all the CrossFit exercises necessary to improve your body, while timing each one. Subsequently, this time should become a starting point from which you can build on in the future in order to gradually improve your results.

It is worth noting that for beginning CrossFit athletes, it is enough to select several of the most effective exercises, combining them into 2 cycles with short rest breaks.

For more experienced athletes, it is recommended to increase the number of cycles to 3 or more. Remember that CrossFit is designed to increase the abilities of the human body (endurance, speed, coordination). Therefore, gradually increase the number of sets (cycles) of training and reduce the time of breaks between them.

In addition, try to include several different exercises in your CrossFit home workout routine that will target different muscle groups. This will allow you to harmoniously and most effectively develop the muscle atlas and increase the physical capabilities of the body.