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Posted 11-11-2019
In Crossfit, Workouts

Three at-home CrossFit workouts

CrossFit is a great way to get fit, burn fat, and even build muscle. CrossFit HQ publishes a Workout of the Day, or WOD for short, most days of the week. Simply check out CrossFit online and do the workout as prescribed.

Many CrossFit workouts require specialist equipment like gymnastic rings, rowing machines, kettlebells, and barbells, and they are best done in gyms or specialist CrossFit facilities called Boxes.

However, you don't have to go to the gym to enjoy the benefits of CrossFit. In fact, several CrossFit workouts are especially suitable for home exercisers. All you need is a CrossFit timer and enough space to move around unencumbered.

Here are three great at-home CrossFit workouts to try.

1. Chelsea

Chelsea might be an odd name for a workout, but this benchmark training session is one of the best home CrossFit workouts you can do. In just three exercises, Chelsea works all your major muscles and will give you an effective cardio workout too. All you need for this CrossFit workout is a doorway pull-up bar, some space, and a Gymboss exercise timer.

Set your timer for 60-second repeats and do the following exercise triplet at the top of each minute. This is called EMOM training, short for every minute, on the minute. Keep going to 30 minutes.

  1. 5 pull-ups
  2. 10 push-ups
  3. 15 squats

Scale this workout down by doing 20 or 15 minutes or, alternatively, fewer reps, e.g., 3 pull-ups, 6 push-ups, and 9 squats.

2. The 8-minute WOD

Eight minutes might not sound like long, but if you treat this CrossFit at-home workout like a sprint, it'll be plenty long enough to leave you huffing, puffing, and sweating. Set your Gymboss CrossFit timer for two minutes of work, one-minute rest, and then complete the following:

  • 2 minutes AMRAP push-ups (as many reps as possible in two minutes)
  • 1-minute rest
  • 2 minutes AMRAP sit-ups (as many reps as possible in two minutes)
  • 1-minute rest
  • 2 minutes AMRAP air squats (as many reps as possible in two minutes)

3. Murph

This one is much more advanced. Murph is named after navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. Several CrossFit workouts are named after members of the armed services. CrossFit is very popular in the army, marines, navy, etc.

For this workout, use the stopwatch function on your Gymboss CrossFit timer and treat it as a race against the clock. All you need is a pull-up bar and an accurately measured mile. Just measure out half a mile from your home and then run out and back.

Complete the following sequence as fast as you can, remembering to start your CrossFit timer when you begin.

  1. Run one mile
  2. 100 pull-ups
  3. 200 push-ups
  4. 300 squats
  5. Run one mile

If the idea of completing 100 pull-ups is overly daunting, or you don’t have a pull-up bar, drop the pull-ups and just do the push-ups and squats. CrossFit call this the mini-Murph. You can also scale down the running distance if necessary.

You probably won’t be able to complete all the reps in one set, but that’s okay. Just do as many reps as you can, rest a moment, and then crank out a few more. Keep going until you have completed all the reps for one exercise before moving onto the next.

You don’t need to join a CrossFit gym to do your WOD for the day. In fact, armed with nothing more than a Gymboss exercise timer, you can have a great workout in the comfort of your own home. For best results, always spend a few minutes warming up before doing CrossFit workouts at home, and don’t forget to cool down afterward to avoid sore, tight muscles.