The great thing about CrossFit is that you don't need any special equipment to get started. All you need is your body and a willingness to work hard. However, there are a few things that you might want to have on hand when you're first starting.
First of all, you'll need something to wear while you're working out. CrossFit workouts can be intense, so you'll want to ensure you're wearing comfortable clothes that won't get in the way. You might also want to invest in CrossFit shoes designed explicitly for CrossFit workouts.
In addition, you'll need access to a few essential pieces of equipment. A jump rope, a medicine ball, and a few sets of dumbbells or kettlebells will give you everything you need to complete most CrossFit workouts.
You may be wondering why you should bother learning CrossFit bodyweight exercises. After all, you can just go to the gym and use the equipment there, right?
Well, there are a few reasons why you might want to learn CrossFit bodyweight exercises. First, you don't need any special equipment to participate in CrossFit. You can do CrossFit exercises virtually anywhere-your home, in a park, or even on vacation. In addition, many CrossFit movements use only your body weight, so you don't have to worry about consequences or other equipment.
Another reason to learn bodyweight CrossFit workouts is that they can be very effective. Just because an activity doesn't require weights or other equipment doesn't mean it's not challenging. Some of the best CrossFit exercises are bodyweight variations.
One of the best things about CrossFit is that you can do it virtually anywhere.
One of the common challenges people have with CrossFit is that they don't know how to do exercises that don't require equipment and can be done with only body weight. This can be challenging for people new to CrossFit or not used to exercise without equipment.
Some exercises fall into this category: air squats, lunges, glute bridges, leg raises, calf raises, and hip thrusters. These exercises can all be done without any equipment and can be done virtually anywhere.
So, keep reading if you're interested in learning some CrossFit bodyweight movements. This article will share 21 CrossFit bodyweight exercises and seven bodyweight WODs (Workouts of the Day).
One of the benefits of CrossFit is that it includes a variety of exercises that work all parts of the body. This includes upper body exercises, which are essential for overall strength and health.
CrossFit's best upper body exercises include push-ups, pull-ups, muscle ups, dips, and rows. These exercises can help to build muscle and improve strength and power.
In addition, upper body exercises can help to improve posture and prevent injuries. Therefore, it's essential to include them in your CrossFit workout routine.
Check out the following exercises for the upper body:
https://www.youtube.com/watch?v=0pkjOk0EiAk
Push-ups are a classic bodyweight exercise. They work your chest, shoulders, and arms and can be done virtually anywhere. To do a push-up, start in a plank position with your hands shoulder-width apart. Lower yourself until your chest nearly touches the ground, then push back to the starting position.
Extra effort push-ups: Push ups don't need fancy work to be challenging and effective. If you want to add extra spice to the movement, you can move your hands in for triangle push ups, move your hands lower relative to your body around your sternum to work more triceps, or move your hands further out to focus on your chest and shoulders.
https://www.youtube.com/watch?v=HRV5YKKaeVw
Pull-ups are another great upper body exercise. They work your back and arms and can be done with a pull-up bar or other equipment. To do a pull-up, grip the bar with your hands shoulder-width apart and pull yourself up until your chin is over the bar. Lower yourself back down to the starting position.
Extra effort pull-ups: If you are efficient at bodyweight pull-ups, you can start working on kipping or butterfly versions. And if anyone tells you these aren't "real pull-ups," have them challenge Camille Leblanc-Bazinet and see if they can do better than 60 butterfly pull ups in 60 seconds.
https://www.youtube.com/watch?v=4PWvepZMZ7E
Additionally, you can try your hand at muscle ups on the bar or gymnastic rings.
https://www.youtube.com/watch?v=o2qX3Zb5mvg
Dips are an excellent exercise for your triceps. They can be done with a Dip Bar or other piece of equipment. You can also arrange a couple of chairs so that the seat of one is in front of the other and use those for your dips. Start with your hands shoulder-width apart on the Dip Bar (or chairs) to do a dip. Lower yourself until your elbows are at a 90-degree angle, then push back to the starting position.
Extra effort dips: If you want a more significant challenge, you can try doing dips with one arm (yes, it's a real thing!). This will test your strength and balance!
Another option is Russian Dips, which force you to be more explosive.
https://www.youtube.com/watch?v=9fItzuh9Iok
Inverted rows are an excellent exercise for your back. They can be done with a bar or other piece of equipment. To do an inverted row, start by lying on your back underneath the bar, table, rings, or another sturdy surface. Grip the bar with your hands shoulder-width apart and pull yourself up until your chest touches the bar. Lower yourself back down to the starting position.
Extra effort inverted rows: To make this exercise more challenging, try widening your grip, lifting one leg off the ground, or to add weight (if you're using a machine).
https://www.youtube.com/watch?v=0wDEO6shVjc
Handstand push-ups are an excellent exercise for your shoulders and advanced athletes. They can be done with a wall for support or without a wall if you feel brave! To do a handstand push-up, start in a handstand position with your feet against a wall. Lower yourself until your head nearly touches the ground, then push back to the starting position.
Extra effort handstand push-ups: To make this exercise more challenging, try doing them with a vest; just make sure it's tight enough, so the breastplate does not come knocking on your chin.
https://www.youtube.com/watch?v=Og6zTet9Mdg
Planks are an excellent exercise for your core. They can be done with or without equipment. To do a plank, start in a push-up position with your hands shoulder-width apart. Lower yourself so that your elbows and forearms are on the ground, then hold this position for as long as possible.
Extra effort plank: To make this exercise more challenging, you can try lifting one leg off the ground or placing your feet on an unstable surface.
Lower body exercises are essential for overall strength and health. They help to build muscle, improve balance and coordination, and reduce the risk of injuries.
Check out the following exercises for your lower body:
https://www.youtube.com/watch?v=rMvwVtlqjTE
Squats are an excellent exercise for your legs and butt, and core. They can be done with or without equipment. Start standing with your feet shoulder-width apart to do an air squat. Lower yourself as if you were going to sit in a chair, then stand back up to the starting position.
Extra effort squats: To make this exercise more challenging, you can try holding a weight in front of your chest or placing your feet on an unstable surface. You can try your hand at pistol squats for a brutal and effective leg movement.
https://www.youtube.com/watch?v=L8fvypPrzzs
Lunges are an excellent exercise for your legs and butt. They can be done with or without equipment. To do a lunge, start by standing with your feet shoulder-width apart. Step forward with one leg, then lower your body until both knees are at a 90-degree angle. Push back up to the starting position.
Extra effort lunges: To make this exercise more challenging, you can try holding a weight in each hand or placing your back foot on an unstable surface.
https://www.youtube.com/watch?v=hwrC-ngRsoY
Glute bridges are a great exercise that focuses on your butt and hamstrings, depending on how you place your feet. They can be done with or without equipment. To do a glute bridge, start by lying on your back with your feet flat on the ground and your knees bent. Raise your hips off the ground, then squeeze your glutes at the top of the movement. Lower your hips back down to the starting position.
Extra effort glute bridges: To make this exercise more challenging, you can try holding a weight on your pelvis or placing your feet on an unstable surface. You can also do this movement one leg on the ground and the other leg extended.
https://www.youtube.com/watch?v=v99zfHfVrOc
Leg raises are an excellent exercise for your lower abs. They can be done with or without equipment. To do a leg raise, start by lying on your back with your legs straight and your arms at your sides. Raise your legs into the air, then lower them back down to the starting position.
Extra effort leg raises: To make this exercise more challenging, you can try holding a weight on your pelvis or placing your feet on an unstable surface. You can also do this movement one leg at a time.
https://www.youtube.com/watch?v=zNcD6cq1jnM
Calf raises are an excellent exercise for your calves and ankles. They can be done with or without equipment. Start standing with your feet shoulder-width apart to do a calf raise. Raise your heels, so you're standing on your toes, then lower them back down to the starting position.
Extra effort calf raises: To make this exercise more challenging, you can try holding a weight in each hand or placing your feet on an unstable surface.
https://www.youtube.com/watch?v=Zp26q4BY5HE
Hip thrusters are an excellent exercise for your glutes and hamstrings. They can be done with or without equipment. To do a hip thruster, start by sitting on the ground with your back against a bench and your feet flat on the floor. Place your hands on the ground, raise your hips into the air, and squeeze your glutes at the top of the movement. Lower your hips back down to the starting position.
Extra effort hip thrusters: To make this exercise more challenging, you can try holding a weight on your pelvis or placing your feet on an unstable surface.
https://www.youtube.com/watch?v=auBLPXO8Fww
Burpees are a great exercise that works your whole body. They can be done with or without equipment. To do a burpee, start by standing with your feet shoulder-width apart. Lower your body down into a squat position, place your hands on the ground and kick your feet back into a push up position. Do a push up, then return your feet to the squat position. Stand up and jump into the air.
Extra effort burpees: To make this exercise more challenging, you can try adding a push up or holding a weight in each hand.
https://www.youtube.com/watch?v=NBY9-kTuHEk
Box jumps are a great exercise that works your whole body, especially your legs. They can be done with or without equipment. To do a box jump, start by standing in front of a box or other stable surface. Lower your body down into a squat position, then explosively jump up onto the box. Step down from the box and repeat the movement.
Extra effort box jumps: To make this exercise more challenging, you can try jumping onto a higher box or holding a weight in each hand.
https://www.youtube.com/watch?v=flBodwEKe30
Squat jumps are a great exercise that works your whole body, especially your legs. They can be done with or without equipment. To do a squat jump, start by standing with your feet shoulder-width apart. Lower your body down into a squat position, then explosively jump up into the air. Land softly and return to the squat position.
Extra effort squat jumps: To make this exercise more challenging, you can try adding weight to the movement or jumping onto an unstable surface.
https://www.youtube.com/watch?v=3Cm18eV-KXo
Jumping lunges are a great exercise that works your whole body, especially your legs. They can be done with or without equipment. To make a jumping lunge, start by standing with your feet together. Step forward with one leg and lower your body into a lunge position. Explosively jump up into the air, switching your legs in mid-air. Land softly and return to the starting position.
Extra effort jumping lunges: To make this exercise more challenging, you can try adding weight to the movement or jumping onto an unstable surface.
https://www.youtube.com/watch?v=zT-9L3CEcmk
Mountain climbers are a great exercise that works your whole body. They can be done with or without equipment. To do a mountain climber, start in a pushup position with your hands on the ground and your feet on an unstable surface. Explosively jump your feet toward your chest, then back to the starting position.
Extra effort mountain climbers: To make this exercise more challenging, try wearing a weight vest or holding a weight in each hand.
https://www.youtube.com/watch?v=sZxrs3C209k
Planks are a great exercise that works your whole body, especially your core. They can be done with or without equipment. To do a plank, start by lying on your stomach on the ground. Place your hands on the floor and raise your body into the air, resting on your forearms and toes. Squeeze your abs and glutes and hold this position for as long as possible.
Extra effort planks: To make this exercise more challenging, you can try holding a weight in each hand or placing your feet on an unstable surface.
https://www.youtube.com/watch?v=_R389Jk0tIo
Side planks are a great exercise that works your whole body, especially your core. They can be done with or without equipment. To do a side plank, start by lying on your side on the ground. Place your hand on the floor and raise your body into the air, resting on your forearm and feet. Squeeze your abs and glutes and hold this position for as long as possible.
Extra effort side planks: To make this exercise more challenging, you can try holding a weight in your top hand or placing your feet on an unstable surface.
https://www.youtube.com/watch?v=jM93aZ5gHJw
Russian twists are a great exercise that works your whole body, especially your core. They can be done with or without equipment. To do a Russian twist, start by sitting on the ground with your knees bent and your feet flat on the floor. Lean back slightly and place your hands on the ground behind you. Twist your torso to the right, then to the left.
Extra effort Russian twists: To make this exercise more challenging, you can try holding a weight in your hands or your feet as far in front of your body as possible.
https://www.youtube.com/watch?v=5gftEt9GrGY
Pilates scissor kicks are a great exercise that works your whole body, especially your legs and core. They can be done with or without equipment. To do a Pilates scissor kick, start by lying on your back with your legs in the air and your hands on the ground beside you. Lower one leg toward the ground as you raise the other leg into the air. Reverse the movement and repeat.
Extra effort Pilates scissor kicks: To make this exercise more challenging, you can try holding a weight in your hands or placing your feet on an unstable surface.
Now that you have a list of the fundamental bodyweight exercises, it's time to put them to use in workouts! You can do these bodyweight CrossFit workouts anytime, anywhere - all you need is yourself.
For time:
20 air squats
20 pushups
20 sit ups
20 lunges (10 each leg)
20 mountain climbers (10 each leg)
Plank for 1 minute
As many rounds as possible in 20 minutes:
10 air squats
10 pushups
10 sit ups
10 lunges (5 each leg)
10 mountain climbers (5 each leg)
Plank for 30 seconds
3 rounds for time:
30-second plank
20 sit ups
15 push ups
10 air squats
Workout 3:
5 rounds for time:
10 push ups
10 sit ups
10 air squats
Plank for 1 minute after each round
For time:
6 miles of running
- run 1 mile
- do 20 pull ups, 40 push ups, 60 sit ups, 80 air squats
- run 1 mile
- do 20 pull ups, 40 push ups, 60 sit ups, 80 air squats
- run 1 mile
Crossfit Hero WODs are workouts that commemorate or honor a fallen soldier or first responder. They are typically very challenging, and often involve running and weightlifting.
The first Crossfit Hero WOD was created in memory of Army Sgt. 1st Class Jared C. Monti, who was killed in Afghanistan in 2009. Ever since then, many more Hero WODs have been created to honor other fallen soldiers and first responders.
For time:
1 mile run
100 pull ups
200 push ups
300 sit ups
1 mile run
For time:
1 mile run
100 sit ups
100 air squats
100 push ups (or hand release push ups)
1 mile run
For time:
1 mile run
100 pull ups
200 push ups (or hand release push ups)
300 air squats
1 mile run
Partition the pull ups, push ups, and squats as needed. Start and finish with a mile run.
For Time
150 Burpees
21-15-9 (Complete 21, then 15, then 9 repetitions of each exercise in order, as quickly as possible)
Handstand Push Ups
Ring Dips
Push-ups
Note: If this is too much, you can set a timer for 20 minutes and do as many rounds as possible.
(3 Rounds for time)
75 Air Squats
25 Handstand Push Ups
25 L Pull Ups
Note: If you feel extra beasty, substitute the L sit pullups for muscle ups.
7 Rounds For Time
11 Deficit Handstand Push-Ups (6/4 in)
1,000 meter Run
For Time
100 meter Run
50 Burpees
200 meter Run
100 Push-Ups
300 meter Run
150 Lunges
400 meter Run
200 Air Squats
300 meter Run
150 Lunges
200 meter Run
100 Push-Ups
100 meter Run
50 Burpees
Remember, the key to getting results from your workouts is consistency! So make sure to keep at it and soon, you'll see and feel the benefits of CrossFit - without even having to step into a box.
If you're in the Asheville area and want to experience the best gym, check out NC Open Gym. The facility is open 24 hours a day, even on holidays. While the gym does not offer classes, it is equipped for functional fitness and provides the space to do workouts with and without equipment.
Bodyweight CrossFit exercises are a great way to get in shape because they can be done anywhere, anytime. In addition, many of these exercises use only your body weight, so you don't need any special equipment. Finally, CrossFit Hero WODs are workouts that commemorate or honor a fallen soldier or first responder. Combine your favorite movements or test a few of the Hero WODs and let us know which ones you love (or hate!).
A: Some of the best CrossFit bodyweight movements include squats, push ups, sit ups, muscle ups, lunges, and mountain climbers.
A: There are many benefits to doing CrossFit bodyweight workouts, including the fact that they can be done anywhere, anytime. If done correctly, they are great workouts for cardiovascular health, metabolic conditioning, improving your cardio, burning fat like no other method, and leaving you feeling accomplished.
In addition, many of these exercises use only your body weight, so you don't need any special equipment. Finally, CrossFit Hero WODs are workouts that commemorate or honor a fallen soldier or first responder.
Absolutely! Just because you can do these exercises and WODs at home doesn't mean you can't do them at your local box or gym.
There's no better motivator than working out with like-minded fitness friends at a gym.
A: CrossFit Hero WODs are bodyweight workouts that commemorate or honor a fallen soldier or first responder. They are high intensity, hard, not for the faint of heart, and leave you feeling like you accomplished something good. These workouts often involve running and weightlifting. Some popular Hero WODs include Murph, JT, and Garrett.
