CrossFit is a type of cross training originally used by the United States Special Forces to improve physical condition, strengthen muscles and the cardiovascular system.
In just over 10 years, CrossFit has become a current of thought, a way of life and a passion for functional exercise around which millions of professional’s rallies.
CrossFit has the great advantage of being able to be practiced by the greatest number and for several objectives: to build muscle, lose weight, become stronger, more durable or more agile.
Another advantage of this multifunctional sport: it can be practiced as efficiently as possible at home and without any equipment. So, we suggest you take stock of all the CrossFit exercises you can do at home, as well as a selection of the best WODs!
CrossFit Exercises to Do at Home Without Equipment
Here is a selection of CrossFit bodyweight exercises you can do at home to build muscle or establish cardio HIIT programs.
Kettlebell Swing
To replace kettlebells, you can use a water bottle or a bag that you will grab by the handle. With your legs shoulder-width apart, move the load from the bottom up, helping your legs push slightly.
Push-Up – Push-Ups
Traditionally, they are done by pressing on the toes and legs stretched out. But if you have problems, you can “lighten up” by leaning on your knees.
To make the difficulty worse, you can clap your hands at the end of the movement or stay on the ground for 2-3 seconds before going up.
Dips / Curl for Triceps on Chair or Table
This is to move the bust up by pushing with the arms. You can do them between two chairs if you are strong enough or by resting on the edge of your sofa.
Legs should be stretched forward, heels against the floor or a chair (this increases the difficulty).
V-Up or V Crunches
It is a complete exercise that involves the upper and lower abs. It involves raising the arms and legs simultaneously from a lying position.
Table or Iron
Keeping your body rigid (light as a feather) while doing a plank builds strength primarily in your core, the muscles that connect your upper body and lower body, as well as your shoulders, arms, and glutes.
Find out how to perfect your board and correct some of the most common board mistakes with this guide.
- Table the Best Exercise for Your Abs
Tuck-Up
It’s a variant of the V-Up, but this time the knees are bent.
Hard Rock or Hollow Rocks
This exercise requires a good core. From lying on your back, slightly raise your upper bust and legs off the ground, and then stay in this position.
You can hold the pose for a few seconds or rock (“Rock”) on the buttocks without the legs and chest touching the floor.
Superman
Facing the floor, extend your arms in front of you and lift your legs so that only your abdomen is in contact with the floor. This exercise is great for strengthening your lower back and glutes.
Burpee
King Movement in CrossFit, we perform a burpee in 3 times:
from the lying position, we bring the feet to the hands in a moment
from the squat position, we jump, if possible arms in the air.
Static Lunge
Static front lunges recruit the muscles of the legs: quadriceps, glutes, and hamstrings.
This involves bending the front leg while maintaining stable support on the back leg and then returning to the starting position. For example, we can do 10 reps on one side and then 10 reps on the other, or alternate leg after leg.
Jump Lunge
These are lunges but “skips.” When returning to the front leg, you should jump before returning to the starting position. Like static lunges, they can be alternated or not.
Walking Lunge
They are still lunging, but this time “walking.” Attention, the knee of the supporting (rear) leg must touch or rub against the ground before returning to the starting position. Leave room for at least 10 steps.
Jump Squat
It’s a squat followed by a jump. When standing, bend your knees until you are fully squatting. From this position, push your feet hard to do a jump, before returning to the starting position.
Traditional Squat
As you stand, bend your knees until your hamstrings are at least parallel to the floor. The greater the flexion, the more muscle fibers the exercise recruits. It requires great technique that you can learn here.
- Squat: How to Do It and Common Mistakes
Pistol Squat
This exercise is difficult to perform, and requires a lot of technique and practice for its correct execution. It’s like a squat but on one leg, with the free leg stretched out in front of you. You have to lower until your glutes are close to the ground, then go back up.
Mountaineer
In the plank position and resting on the hands, it involves lifting one leg, then the other, towards the chest, as if you were climbing a mountain horizontally.
Reverse Push-Ups
It is a difficult exercise, performed balancing on your hands, your legs in the air pressed against a wall. Next, you should bend your elbows so that your head touches the ground, then come back up with the force of your shoulders.
To lighten the movement if it is too difficult to achieve, you can raise your feet on a table or chair, for example, but at a right angle: the hips should be at a right angle.
WODs By Body Target
WOD is a crossfit workout designed with a certain number of exercises that must be performed per day.
Each crossfit workout is not usually similar to the previous one, and it is quite possible that even during the year you will not have a single repetitive workout.
Each time it is necessary to train with a new configuration (ratio) of modalities, a completely different set of exercises, a certain number of repetitions and weight of the weights.
Discover the wide variety of CrossFit exercises that you can do in your WODs, both outdoors and if you prefer to do it with your own equipment.
Abdominal Wods
10 rounds (perform exercises in succession with no rest time, then rest 20 seconds between each round)
- 10 V Crunches
- 10 Tuck-Ups
- 10 Hard rocks
- 15/20 seconds in table
Wods Legs
10 rounds (perform exercises in succession with no rest time, then rest 30 seconds between each round)
- 10 traditional squats
- 10 jump squats
- 10 jump lunges (alternatives)
- 10 mountaineers
Wods Upper Body
10 rounds (perform exercises in succession with no rest time, then rest 30 seconds between each round)
- 10 kettlebell swing
- 10 push-ups
- 10 backgrounds
- 10 burpees
- 10 tuck-ups
- 10 supermen
Buttocks Wods
5 rounds (without marking the rest time)
- 10 Walking lunges
- 10 jump squats
- 10 Superman
