Building a Crossfit home gym may be easier and more affordable than you thought. For as little as $300 USD you can be performing your CrossFit workout of the day in your garage or a small spare room in your home. CrossFit is popular as it provides an effective full body workout in as little as 20 minutes, burns massive calories and increases your metabolism both during and after training. If you choose to CrossFit at home, you need to maintain the correct technique and form.
Exercises often included in CrossFit workout are squats, dumbbell split lifts, wall ball, back extension, burpees, dumbbell thrusts, muscle ups, and more. You should also include high intensity cardiovascular exercises into your routine with your strength training exercises to aid in conditioning and losing fat. For cardio exercises you can use jogging, jumping jacks, jump rope, or rowing. The best way to get the most effective results is to do a combination of exercises in quick succession. Take a three to four minute break and then do the routine all over again. In addition to the exercises, make sure that you are eating healthy and getting enough sleep. The combination of these will help make you leaner, fitter and healthier.
CrossFit combines cardiovascular exercises, gymnastics and strength training movements which are completed in rapid succession to improve a person’s overall fitness. The variety of workouts and high intensity routines help to condition and strengthen all aspects of your body.
The exercises are organized into a CrossFit Workout of the Day (WOD), designed to test your physical capabilities. And should be preceded by a warm-up, skill development and stretching.
Here are a few examples of CrossFit WODs:
1. 20 Pull-ups, 30 Push-ups, 40 Sit-ups and 50 Squats (Repeat 5 times)
For beginners, start doing squats without any weight until you have the correct form. To do a proper squat, position the feet at shoulder width and lower the body down to a squat position.
Do 50 squats every set for a total of 5 repetitions.
2. 5 Handstand Push-ups, 10 1-Legged Squats, and 15 Pull-ups
Do “As Many Rounds As Possible” in 20 minutes (also known as AMRAP).
To perform a handstand push-up start by kneeling on all fours, with your back facing a chair.
Place the feet on top of the seat and with the arms extended, straighten the legs so that the hips are raised in a V position. Bend the elbows and lower head to the floor in a push-up position. Extend your arms fully on the way home and repeat five times.
To do 1-legged squats, start without any weight and stand on one leg. With the other leg elevated, lower the leg towards the floor while keeping the back straight.
3. 1 Mile Run, 100 Pull-ups, 200-Push-ups, 300 Bodyweight Squats, 1 Mile Run
To do a bodyweight squat, stand with the legs shoulder width apart. With the arms straight out in front of the shoulders, bend the knees and lean forward at the waist while keeping the back straight.
Stop the squat when the knees form a 90-degree angle with the floor.
4. 15 Kettlebell Swings, 15 Box Jumps, 15 Squats (Repeat 5 times)
To perform a box jump, assume an athletic stance with the feet at shoulder-width apart about two feet away from the box. When jumping, first drop into a slight squat and push the feet off the floor while extending the arms upwards.
Exercises you can use when designing your own WODs:
- Squat and Pistols
- Box jumps
- Jump rope
- Incline crunches
- Handstand push-up
- Rope climbs and battle ropes if available.