You may think that doing Crossfit at home requires a huge amount of equipment and a massive amount of space, in reality, you can do a great CrossFit routine and WODs (workout of the day) with minimal equipment and space if you have the know-how. At UKSF we provide the exact right equipment for you and your needs, and a part of that is ensuring that you know how to use it. Here we will lay out some basic WODs and CrossFit workouts as well as equipment advice to get you started whether at home or at a CrossFit home gym.
Equipment that you need to do CrossFit at home
To do the majority of these exercises you will need no equipment at all, and certainly when you are first starting it is recommended that you don’t immediately try and max out your deadlift! However, as you continue your CrossFit journey you will find that weights are key to your development and are amazing tools for achieving your fitness goals. Here are some of the most essential items to help you turn into a lean mean CrossFit machine!
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Kettlebells: The kettlebell is one of the most iconic pieces of CrossFit equipment in the world, and for good reason, as it is extremely versatile as well as effective. You will also not need too much space to use this one.
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Barbell + Bumper plates: A barbell along with bumper plates are often the core to any strength workout regime, and if you intend on making significant gains, then you will need one. These take up more space than a kettlebell, however, if you have a garage or any kind of spare space for the equipment we would recommend it.
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Jump rope: Skipping rope (or jump rope) allows you to perform amazing cardiovascular exercises without having to go outside running or swimming. They do need a certain amount of vertical space and you may not want to do it anywhere near any light bulbs, but they are incredible for your tendon strength and cardio.
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Medicine ball: The medicine ball is great for the slam exercise that you will find in a number of WODs, and while it does not need too much space, it is a little loud. You are also throwing it around, so be careful with your surroundings.
CrossFit at home workouts for beginners
Working out from home has become somewhat necessary in recent years for reasons that are likely obvious to all those reading this. Luckily CrossFit WODs can be ideal for home workouts, particularly if you are lacking in space or don’t have all the fancy equipment. Here are some exercises where you will either need no weights or just one kettlebell.
Death by Burpees
This may not have the most pleasant name, but burpees are a fantastic full-body workout that takes barely any time at all!
If you have never done a burpee then what you need to do is squat down, put your hand on the floor, jump your feet back to a press-up position and then either do a press up and then jump your feet back up, or don’t do a press-up but instead do a star jump when you get back to your feet.
Death by burpees goes until failure like this:
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Minute 1: 1 burpee
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Minute 2: 2 burpees
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Minute 3: 3 burpees...etc, etc until you can stand no more!
Naturally, it is best to pace yourself especially if you are new to these kinds of exercises. And remember when it says to go to failure that does not mean going to the point of complete physical exhaustion, you need to stay aware of your body, and if you feel you have had enough, then that is when to stop.
Chad
The chad is not an incredibly complex workout, and all you will need is a study step (or even one of our jerk blocks) and the space to stand on it. This is an easy one for CrossFit at home and needs minimal space too.
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1000 step-ups
It’s really that simple, however, there are a number of ways to do a step up, you can raise your leg up when you do it and the rate at which you do it is up to you. We would recommend switching legs on every step and if you are going to do it fast then don’t forget about form and staying safe so as not to slip. If you really want to make it harder then you can use a weighted vest or weights to make this CrossFit WOD really stand out.
Angie
Another fairly straightforward one, but similar to death by burpees, this one sneaks up on you. It’s great for CrossFit at home, less good if you live in a flat and you have neighbours below!
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100 pullups
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100 pushups
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100 sit-ups
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100 squats
As with all the previous workouts remember to push yourself but not to the deficiency of your health, if you are struggling with the push-ups then use your knees, and if you are unable to do the pullups then use a chair. Of the various CrossFit at home WODs this one can be one of the most difficult at first, but it is also one of the best for overall fitness.
Death by kettlebell swings
Similar to the death by burpees, this one is a body buster that can be a little difficult for beginners, but if you have a kettlebell and you know how to correctly perform a kettlebell swing then it can be a great full-body workout that will increase your core, arm, leg strength and naturally your upper body.
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Minute 1: 1 kettlebell swing
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Minute 2: 2 kettlebell swings
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Minute 3: 3 kettlebell swings...etc
With this one, you may want to set yourself a goal, but similarly, we would not recommend this one if you have not been shown correctly how to perform a kettlebell swing. Kettlebells are great for improving your functional movements minute on the minute, high-intensity sustainability and are ideal for CrossFit at home.
Ultimately there is a significant variety of Crossfit at-home workouts and these are but a few of the most popular. If you are a beginner to Crossfit then starting with these WODs may be your way into the sport, and if you start to get enraptured by it, you may find you need more specialised equipment or that you need the space to do even more workouts.
We at UKSF are experts in providing home gym’s and we have excellent industry knowledge of all forms of fitness. Check out our store page for all our products and services if you want to expand your Crossfit journey.