CrossFit at Home: For a fit and healthy life
You might not have the time or resources to frequently visit a CrossFit box. Fortunately, a variety of CrossFit circuits may be performed anywhere, including at home. Focus on bodyweight circuits with movements that you already know how to perform correctly to begin a home CrossFit program. Consult your doctor before beginning CrossFit because it is a strenuous workout program, especially if you have a medical condition or have recently been injured. CrossFit exercises are frequently competitive in nature, so finding friends or a training partner may help you stay motivated.
Starting with Cindy: CrossFit at home
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Pull-ups, push-ups, and air squats make form the 20-minute timed CrossFit session known as The Full Cindy. If you’ve never done CrossFit before and want to start at home, the 10-minute Half Cindy is a terrific place to start. The activities in the Half Cindy are the same as those in the Full Cindy, but you’ll perform fewer reps total.
Do five pull-ups to get started. You may “kip” these pull-ups, which simply means you may utilize your legs and hips as props to lift your body over the pull-up bar. You can perform five burpees in its place if you don’t have a pull-up bar.
Do 10 push-ups after dropping to the ground immediately. Next, perform 15 air squats to complete the round.
Building endurance at home: CrossFit at home
In Helen, a difficult exercise, you’ll be comparing your time against your previous best. You’ll need room to run, a pull-up bar and a kettlebell to complete this exercise at home.
A 400-meter run, 21 American kettlebell swings, and 12 pull-ups make up one round. You must perform three rounds back-to-back for time in order to finish a full Helen.
You won’t be able to finish three rounds if you maximize your intensity in the first round.
Bodyweight gone bad circuit
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Because you’ll be timing your rounds by the minute in this circuit, you’ll need a stopwatch. You can perform this WOD from home without any equipment because it only calls for bodyweight movements.
Do air squats for one minute to begin. Start with push-ups for a minute, then sit-ups for a minute.
Burpees should be performed for one minute, then jumping jacks should be performed for a minute, and finally one minute should be set aside for rest. Three rounds make up the whole workout.
As many reps as you can with proper form should be completed in the one-minute allotted for each round. CrossFit refers to this as “AMRAP,” which stands for “As Many Reps/Rounds As Possible.”
Pushing yourself: CrossFit at home
You’ll be competing against your best time in this WOD. You want to perform the exercises as quickly and correctly as you can, but you also want to pace yourself so you can complete the program.
Either a 400-meter run or a 500-meter row serves as the baseline. After your run, perform 40 air squats and then 30 sit-ups. Do 20 pushups next, then 10 burpees. Take note of how each exercise requires fewer reps.
Make a note of your time so you can aim for a faster time when you perform this exercise again.
Make sure you have enough space
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The most crucial feature when creating your own home gym is probably plenty of room to roam around. You won’t profit as much from your workout if you have to move objects about or bump into equipment frequently.
You won’t be able to finish the workout properly if you have to stop and shift things around a lot because many CrossFit sessions are timed.
Mark the area you will need for the floor by going through a few simple tasks. Then position your equipment close to that area.
Starting with weights at home
A bar and some weights should be one of the first pieces of equipment you acquire for your home gym because over 80% of the CrossFit WODs that aren’t bodyweight-only entail using weights.
You won’t actually use a bench in CrossFit, so don’t worry about buying one. All you need to do is make sure the bar has a rack. The rack doesn’t need to be elaborate; it just has to allow you to load the bar at shoulder height for challenging squats.
Additionally, you shouldn’t worry about starting with larger weights at first, especially if you’re new to CrossFit. Simply get weights that are a few sizes larger than what you can now lift.
Kettlebells and dumbbells: CrossFit at home
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CrossFit regularly uses kettlebells, and most home gyms come equipped with a decent set of dumbbells. These items of equipment can be kept on wall-mounted racks if you’re short on floor space.
Keep your home gym organized and functional so that everything is accessible, can be fetched quickly, and can be put away quickly. Get rid of any items that aren’t related to exercising, such laundry or automobile accessories.
Safety tools at your home gym
Your home gym should not only have the appropriate exercise equipment, but it should also be useful. Keep supplies like a clock, tape, chalk, and a fan available at all times in your gym.
Purchase rubber flooring to safeguard your joints and assist you avoid harm. Exercise shouldn’t be performed on a garage’s cement floor.
Stopwatches and clocks are necessary for timed workouts. When not in use, properly store these and other tools in a bin.
Additionally, you might want to purchase a whiteboard so you can write your workout on the wall similarly to how CrossFit boxes do it.
Wall sits at home: CrossFit at home
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Leaning against any wall in your house will allow you to conduct wall sits. Step forward while moving your feet and sliding your back down the wall. Stop and hold your position once your back and legs are at a 90-degree angle. Put your feet level on the floor and maintain a straight back, upper body, and head on the wall. You’re seated against a wall.
Benefits to health: Wall sits exercise your calves, hamstrings, glutes, and quadriceps.
Ideas for a workout Try holding your form for two or three rounds of wall sits, lasting between 30 and 60 seconds (or less if you can’t).
Variations: Lift a leg off the floor, hold free weights, or hold a medicine ball between your legs for a tougher exercise.
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