The best crossfit workout programs at home conditions

Sometimes it happens that there is no way to visit the hall, but it it’s not a reason to miss a workout.

CrossFit workouts often require a lot of different kind of equipment, but you can perform other compact fat burning and high intensity exercises at home or hotel room. It is almost always possible to find half an hour to go outside or into the next room to perform one of these sets of exercises. They are very short and intense. For their implementation you will need a minimum of equipment (or not needed at all).

• 5 crossfit workouts that you can do at home or on the street
  • Training number 1
  • Training number 2
  • Training number 3
  • Training number 4
  • Training number 5
• 10 crossfit workouts for men at home
  • 6 laps of exercise with your own body weight
  • 16 minutes AMRAP
  • 20 minutes emom
  • Ten to one
  • 10 laps of 20 reps
  • Training Murphy
  • 7 minutes AMRAP
  • AMRAP 16 Minute Upper Body Workout
  • Full return AMRAP
  • Classics of highly repetitive training with your own weight body

5 crossfit workouts that you can do at home or on the street

Training number 1 AMRAP cycle (as many rounds as possible) for 10 minutes
1. Burpy 1 set of 10 reps
2. Squats 1 set of 20 reps
3. Lifting the trunk to the press 1 set of 30 reps

Complete all prescribed number of repetitions in each exercise in 10 minutes. Try not to rest. Keep going Move and go through as many rounds as you can. Track the number of rounds completed and next time try improve the result.

Training number 2 5 rounds at a time
1. Upside down push-ups walls 1 set of 5 reps
2. Lunges + jumping jack 1 set of 10 reps each leg
3. Running in an emphasis lying (climber) 1 set of 15 reps
4. Running on a treadmill 200 meters

These 4 exercises are 1 round. Your goal is to do 5 rounds. Upside down push-ups can be done standing against the wall of the house, rooms or near the fence. If this is not possible, then do classic push ups. Instead of running 200 meters you can simply Run hard for 30 seconds.

Training number 3 The cycle “minute by minute” for 20 minutes
1. Burpy 1st minute 1 set of 10 reps
2. Jumping on the bench 2nd minute 1 set of 15 reps
3. Climbing the bench 1 set of 15 reps
4. “Eight” with a weight 3rd minute 1 set of 20 reps

Run this program in a minute-by-minute pattern. So in within 1 minute you must make 10 burpies. If finish earlier, rest until the 2nd minute begins. Then do 15 jumps on the bench (if there is no bench, then climb step platform with bar). Try to complete them in 1 minute. If done earlier, rest until the 3rd minute begins. If not time, then from the 3rd minute go to the “eight” with a weight and do 20 reps. In the 4th minute you should return to burpy. Repeat the cycle for 20 minutes.

This training may seem easier to you because you will relax, but over time you will begin to get tired, and periods of rest will get shorter.

“If you’re not used to running or moving fast for a sufficiently long period of time, then this training is more likely everything will be difficult for you. ”

Training number 4 1 round at a time
1. Running on a treadmill 800 meters
2. Pushups 1 set of 50 reps
3. Squats 1 set of 100 reps
4. Lifting the torso to the press 1 set of 150 reps
5. Running on a treadmill 800 meters

If you are not used to running or moving fast for a sufficiently long period of time, then this training is more likely of all, will prove difficult for you. But it will be great if you decide take the challenge! The main thing is do not stop during the round. Want to squeeze out the last forces? Double the prescribed load!

Training number 5 AMRAP cycle for 15 minutes
1. Squatting “pistol” 1 set of 10 reps
2. Pullups 1 set of 10 reps
2. Jumping on the bench 1 set of 10 reps
4. Pushups 1 set of 10 reps
5. Lifting the torso to the press 1 set of 10 reps

If squatting a gun seems too complicated for you, You can hold on to the wall, which was easier to maintain balance. If there is no access to the horizontal bar to perform pull-ups, simply skip them and continue to the next 4 exercises.

15 minutes may seem unnecessarily heavy if you start Exercise too fast. Take your time too much – so you You can go through the whole program to the end.

10 crossfit workouts for men at home

We picked up 10 different crossfit sets of exercises for men that you can perform anywhere, at home or on the street. They will allow you to get inspiration from classes, even if you can’t leave the apartment, because all you need is horizontal bar and willpower.

6 laps of exercise with your own body weight

Perform 6 laps:

1. 10 pull-ups;
2. 15 V-shaped twists;
3. 20 squatting with pulling.

Perform this workout with maximum intensity. It should be like a battle.

16 minutes AMRAP

Complete the maximum number of laps in 16 minutes:

1. 10 burpies;
2. 10 pull-ups;
3. 20 lunges;
4. 20 twists.

Warm up well and get started.

20 minutes emom

This training is based on the EMOM principle (one minute – one exercise). Perform these exercises at the beginning of each minutes, and after doing the set amount, rest time left. Only 5 circles, in the end you will get 20 minutes.

• minute – 15 push-ups;
• minute – 10 pull-ups;
• minute – 15 twists;
• minute – 20 lunges.

Work hard to complete a given amount repetitions as fast as possible, for the remaining time enjoy rest before the next exercise.

Ten to one

This training uses an upward and downward chart. repetitions. In the first round, you perform 10 burpies and 1 pull-up. In the next round there are 9 burpies and 2 pull-ups and so on, until Do not get to 1 burpie and 10 pull-ups.

• Burpy 10-9-8-7-6-5-4-3-2-1
• Pullups 1-2-3-4-5-6-7-8-9-10

Try to rest as little as possible before each lap.

10 laps of 20 reps

Perform 10 laps of the following exercises:

• 20 running in an emphasis lying;
• 20 twists;
• 20 air squats;
• 20 lunges.

It will make you sweat pretty, your legs and muscles of the cortex will to burn.

Training Murphy

Murphy is one of the most grueling WATERS in crossfit. You You can perform it wherever there is a crossbar.

• 1.2 km run;
• 100 pull-ups;
• 200 push ups;
• 300 air squats;
• 1.2 km run.

You can break ups, push-ups and air squats as you see fit. Many crossfitters are divided by 5 pull-ups, 10 push-ups and 15 squats, others 5 pull-ups, 5 push-ups, 15 squats and 5 push-ups.

Professional athletes perform this workout with an additional weight of 9 kg, but this is not necessary, especially for those who is doing this workout for the first time. She is considered the best. classic WATER.

7 minutes AMRAP

Do as many laps as you can in 7 minutes. you can:

• 10 lunges;
• 10 running in an emphasis lying;
• 10 push ups.

Enjoy pauses and embark on a new round of WATER, work fast and hard.

AMRAP 16 Minute Upper Body Workout

Do as many laps as 16 within you can:

• 8 burpies;
• 8 push ups;
• 16 pull-ups;
• 16 leg lifts in hanging or twisting.

This is a serious test for the muscles of the upper body.

Full return AMRAP

Perform the maximum amount within 20 minutes. circles:

• 21 squatting with pulling;
• 15 push ups;
• 9 burps with pull-ups (grab the bar at the top take it and pull it up).

Classics of highly repetitive training with your own weight body

• 10 push ups;
• 10 air squats;
• 10 burpies;
• 10 air squats.

Rest as little as possible between circles. Highly repetitive training is tantamount to good aerobic training.

Sources:

• www.bodybuilding.com/content/5-crossfit-workouts-you-can-do-anywhere.html
• www.mensjournal.com/health-fitness/10-crossfit-workouts-you-can-do-home/

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