Contrary to what most people believe, you can do your CrossFit training at home. There are plenty of CrossFit workouts (also known as “WODs”, or “workouts of the day”) that require only your body weight. Although we would not say that your living room or garage would have the same feel as a CrossFit box, you should still be able to workout a decent sweat. CrossFit for beginners at home is a great starting point for those of you who are curious about but intimidated by the idea of CrossFit and its hardcore reputation.

If you are someone who has been Cross-fitting for some time now, you may have recently been forced to switch to CrossFit exercises at home, given the current situation. It is safe to say that Cross-fitters are known to be some of the most intense workout junkies around, so even a pandemic will not get in the way of your daily WOD’s. We hear you! That is why we have put together a list of some of our favorite types of CrossFit at home workouts for beginners and regular Cross-fitters alike, so that you do not fall too far behind before the doors to the gym open again.

Recommended workouts

The following types of CrossFit workouts are fast-paced, calorie-burning, and compact. Meaning you can perform them right in your living room, garage, or driveway!

1. RFT workouts – RFT stands for “rounds for time,” meaning you have to complete a given number of rounds of a circuit as fast as possible. The short rest periods help develop long-lasting muscle endurance.

Example workout:

5 rounds for time

• 50 Air squats/goblet squats
• 25 Sit Ups
• 10 Push Ups

*For the goblet squats, find any object that would challenge you to hold on. Anything from a water bottle to random objects stuffed into a backpack would suffice.

2. AMRAP Workout – AMRAP stands for “As many rounds as possible.” Complete a given exercise combination as many times as you can within a given time.

Example workout:

AMRAP in 20 minutes

• 30 double unders (or 60 single unders)
• 30 air squats
• 30 double unders (or 60 single unders)
• 30 reverse lunges
• 30 double unders (or 60 single unders)

*If you do not have a jump rope, substitute the workout with 60 jumping jacks.

3. EMOM Workout – EMOM stands for “every minute on the minute.” Start a running clock and do a set number of reps at regular intervals.

Example workout:

Every minute on the minute, for 12 minutes alternating between:

• Minute 1: Burpees
• Minute 2: Sit Ups
• Minute 3: Box Jumps
• Minute 4: Rest

Importance of Recovery

While CrossFit is a wonderful way to stay in shape, the high rep scheme, combined with the constantly varied workouts is a recipe for DOMS (Delayed Onset Muscle Soreness). Adequate rest between workouts and an appropriate recovery plan is essential for anyone who wants their workouts to be effective and help you to see meaningful results. Your soreness will peak anywhere from 24 to 72 hours (about 3 days) after your workout which can cause a bit of discomfort. Here are some helpful tips to recover faster and better from your CrossFit workouts.

1. Active recovery

Moving your legs will make them feel better and is essential for CrossFit muscle recovery. It will promote blood flow which is one of the best ways to battle DOMS.

2. SPRYNG Active Compression Solutions

With SPRYNG’s active compression sleeves, post CrossFit recovery becomes easier, and you can get back on your feet faster. SPRYNG promotes muscle recovery, driven by its unique wavetec compression pattern that helps to improve circulation, flush out lactic acid and improves oxygenation to muscle tissue.

Find out more about the Science behind SPRYNG < https://spryngme.com/pages/the-science-of-spryng >

3. Hydrate

Hydration is an important aspect of recovery for CrossFit. Drinking plenty of water is important to make sure you stay hydrated while your body is building itself stronger. You use up a lot of fluids while you exercise, so make sure you replenish them.