You may not have the time or the money to go to a CrossFit Live box on a regular basis. Fortunately, there are a number of Cross Fitcircuits that can be completed anywhere, even at home.
How to Start Crossfit at Home
You may not have the time or the money to go to a CrossFit box on a regular basis. Fortunately, there are a number of CrossFit circuits that can be completed anywhere, even at home. To start CrossFit at home, focus on bodyweight circuits with exercises that you already know how to do with good form.
Start with Cindy.
The full Cindy is a 20-minute timed CrossFit workout consisting of pull-ups, push-ups, and air squats. The Half Cindy, timed at 10 minutes, is a good jumping off point if you’ve never done CrossFit before and want to start at home. The Half Cindy involves the same exercises on the same rotation as the full Cindy, but you’ll do fewer reps overall.
Start with five pull-ups. This will allowed to “kip” these pull-ups, which means you can use your legs and hips for leverage to push your body up over the pull-up bar. If you don’t have a pull-up bar, you can do five burpees instead.
Immediately drop to the ground and do 10 push-ups. Then do 15 air squats to finish the round.
After you finish your squats, return right back to pull-ups. Do as many rounds as possible in 20 minutes, or 10 minutes if you’re doing a Half Cindy.
Build endurance with Helen.
Helen is a challenging workout (Workout Of the Day, or “WOD” in CrossFit) in which you’ll be competing against your fastest time. To do this workout at home, you’ll need space to run, a pull-up bar, and a kettlebell.
- One round consists of a 400-meter run, 21 American kettlebell swings, and 12 pull-ups. To complete a full Helen, you’ll do three rounds back-to-back for time.
- Be careful not to max out your intensity in the first round, and you also won’t be able to complete three rounds.
Try the bodyweight gone bad circuit.
You will need a stop watch for this circuit, because you’re going to measure your rounds by the minute. This WOD consists entirely of bodyweight exercises so you can do it from home, even if you don’t have any equipment. find out the full workout system here.
- Start with one minute of air squats. Move immediately to one minute of push-ups, then one minute of sit-ups.
- Do one minute of burpees, followed by one minute of jumping jacks, and then one minute of rest to close out the round. The entire workout consists of three rounds.