CrossFit at home is an ideal scheme for physical development even in the absence of sports equipment

Sometimes it happens that it is not possible to go to the gym, but this is not a reason to skip training.

CrossFit workouts often require a lot of different types of equipment, but you can do other compact fat-burning and high-intensity exercises at home or in a hotel room. It is almost always possible to find half an hour to go outside or into the next room to do one of these sets of exercises. They are very short and intense. To perform them you will need minimal equipment (or none at all).

How to do CrossFit at home correctly

To begin with, it is important to understand the very essence and specifics of CrossFit. It doesn't have to be a regular workout program, HIIT, Tabata or classic fitness. A scheme is needed that will use exactly CrossFit modes (AMRAP, EMOM and others). There are a lot of possibilities in this matter, so it is best to choose based on your goals. For example, for the simultaneous development of extreme endurance, strength and muscle mass, EMOM training shows excellent results. Their essence is to do a certain amount of load at the beginning of each minute, and then rest for the remaining time. Usually this is about 5 seconds of work and 40-45 seconds of rest. As fatigue increases - 30/30.

The key to training is proper application and understanding of metcon. This is an analogue of the term WoD, which is more applicable in practice. Metcon is a classic workout and the main difference between CrossFit and other strength sports. Main features of metcon:

• Performing all exercises with maximum intensity (most often it is prioritized over the weight of the equipment), therefore, develops endurance and peak performance.
• Reducing the rest between exercises to a minimum - restoring breathing. This makes each complex short in time and intense.

An important point to pay attention to is load scaling. You can’t do without it in home CrossFit, but any scaling must be correct, otherwise the workouts will turn into regular fitness with limited sports equipment.

The final element of CrossFit that you should definitely use is creating a plan for each workout. Moreover, the plan of the day (WoD) should be selected so that each microcycle contains different loads that work out all muscle groups equally in a balanced manner.

Principles and terms

CrossFit is based on the premise that all muscles should be working. The complex should include the following exercises:

• “legs” - lunges, squats, jumps;
• “push-ups” - push-ups, parallel bars;
• "Pull-ups", which include pull-ups;
• “cardio” - running, jumping rope, burpees, etc.

In CrossFit you may come across the term WOD (Workout Of The Day), which means training. Performing a full set of exercises is called a round.

WOD can be done in a variety of ways. The most common are:

• Circuit - Start and end the workout by running or jumping rope, while other exercises are divided into rounds and performed in the middle of the session.
• Rounds consist of performing a set of exercises without a break (circles). This is followed by rest (2-3 minutes). The principle is as follows: during a certain training time (20-30 minutes), do more circles, so-called rounds. Each time the number of rounds should increase.
• In the shortest possible time, the athlete sets a standard for himself, which he must fulfill as quickly as possible. For example: 100 push-ups, 80 squats, 150 pull-ups and 200 jump rope. Each time you perform this procedure, the time should decrease.

To maximize muscle development and exercise effectiveness, we have developed our own training programs. The most popular of them are:

• Murphy System: Run 1.5 km, 100 pull-ups, 200 push-ups, 250 squats, run 1.5 km.
• Barbara's system is an example of circuit training. It consists of 5 circuits, each of which includes 20 pull-ups, 30 push-ups, 40 sit-ups, 50 squats.
• Angie's method: 100 pull-ups, push-ups, deadlifts, squats. For beginners, this number is halved.

Beginners are usually recommended to start with 3-4 sets; over time, their number can be increased to 5-7.

Training 3 times a week will be more than enough for beginners. CrossFit 5 days a week is only suitable for those who plan to train professionally and participate in competitions.

What is the minimum equipment needed for CrossFit at home?

It is quite difficult to assess what home equipment a particular athlete needs. This is due to the fact that athletes with different levels of training and fitness will need different amounts of equipment. However, the beauty of the discipline is that thanks to the scaling and variability of the loads, you can adapt your CrossFit workouts to whatever equipment you have at hand.

There are several approaches to choosing equipment; they have significant differences, but allow you to train perfectly even at home:

• Without equipment - the most “primitive” option, excellent for preparing the body for subsequent hard work with equipment. CrossFit calisthenics has a lot of advantages, but quickly reaching the development level can be considered a disadvantage.
• With dumbbells - this option allows you to perform most of the movements. If you have the opportunity to choose only one apparatus, then dumbbells will be the best option (optional - kettlebells, although their capabilities in the variety of loads are slightly lower).
• A complete set - the best option for beginners includes: sandbag, dumbbells/weights, rubber bands. For advanced athletes, it's worth adding a CrossFit hammer and tire.

In general, CrossFit has a fairly large number of different types of loads and exercises, which allows you to work effectively with any set of equipment, and even without it.

Are there any contraindications?

Usually there are no indications for replacing the complex or its individual exercises. But sometimes dizziness occurs, discomfort in the chest area, and blood pressure increases. In such situations, you should stop training and consult a doctor. Perhaps the training is not suitable and should be replaced with a less intense one.

CrossFit is not for the faint of heart, as not every person can boast of an iron will and endurance. But this type of training contributes to the development of these qualities. It is not for nothing that it first appeared in the training system of professional firefighters.

Workout for men at home without equipment

Without equipment, the number of possibilities is reduced, but this does not mean that at home it is impossible to work out almost all the muscles of the body and stay in shape. Basic complex exercises for men.

Air squats

Despite the lack of weight, air squats are an excellent leg workout and significantly increase endurance. This is also a great way to make your legs more defined. Try to do deep squats at a medium pace. Start with 50-100 reps per WOD, split into 4-5 sets.

Pistol (one leg squats)

A difficult but incredibly effective movement. In 90% of cases, the physical fitness of beginners does not allow them to perform this exercise. But this does not mean that it does not need to be trained. Start with partial squats with a shortened amplitude and holding the support. This is a safe movement that will prepare the muscular and ligamentous apparatus for subsequent loads. Gradually increase the range of motion until you can perform 10 clean squats on each leg.

Jumping

You can jump as you please, using any plyometric movements. Among the simplest options:

• Cabinet.
• A sturdy stool or chair (fix it securely first).
• High curb.
• Concrete slab.

For jumping, any support is suitable on which you can land without the risk of losing your balance and injuring yourself.

Do a series of 10-15 jumps per set followed by rest.

Burpee

Present in most exercise routines and considered one of the most popular CrossFit movements. They work almost all the muscles of the body and significantly increase the overall physical capabilities of the athlete.

Technique:

1. Stand straight, feet shoulder-width apart, arms down, back straight.
2. Begin to lean your body forward, keeping your back straight.
3. Place your hands with your palms forward and press them to the floor.
4. Then shift your support to your upper body and throw your legs back. Press on your toes as if you were doing push-ups.
5. Pull your legs towards your body, lifting your pelvis up.
6. Place your feet on the floor, then return to the starting position.
7. Make a minimal jump, raising both arms up.

Mastering the burpee is usually the most difficult task for a CrossFitter. If it is successfully performed, most movements will no longer seem technically difficult.

Pushups

Classic push-ups are great for developing the chest and shoulder girdle.

Try to alternate different techniques to create variety in the load:

• With a wide stance.
• With a narrow setting.
• Uneven (with rolls or a shift in the center of gravity).
• With the hands resting at the level of the navel (additionally loading the biceps).

Sitaps

The main abdominal movement in CrossFit. It is also famous for being present in the school physical education curriculum for many decades. Sitap works well on the abdominal muscles and increases overall endurance. When performing, you need to ensure that the load falls on the abdominal muscles, this will reduce tension in the lower back and make the exercise more useful and safe.

Handstand push-ups

The situation with this movement is similar to squats on one leg - considerable preparation is required to perform it. Therefore, it is better to start with mastering the leading exercises, which also perfectly increase the mass and strength of the muscles of the shoulder girdle.

Use:

1. Push-ups from the floor with your feet resting on the pedestal (gradually increase the height of the pedestal).
2. Partial push-ups against the wall.
3. Full push-ups against the wall.
4. Classic push-ups upside down.

Read more about upside down push-ups →