Simple Crossfit Workouts you can do Anywhere

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"Crossfit is the single best integrated way of training I have ever come across."

Dr. Kelly Starrett

Ep.64 The Tim Ferriss Show

Before beginning any workout, especially one culled from the archives of Crossfit, be sure to warm up thoroughly.

Always scale the workout to your fitness levels. If you can't do an exercise, use one of the substitue exercises.

If you get to the 3rd round of a 5 rounds for time workout and you start seeing stars and getting light-headed, stop! Push yourself to your limits.

Get started and have fun!

Chest-to-bar pullups
Chest-to-bar pullups | Source

Workout 1:

5 rounds for time of:

  • 15 chest-to-bar pullups
  • Run 400 meters

Do each round back-to-back, and try not to rest until the workout is finished. Pace yourself in the beginning and pick up the intensity if you feel like you're out for a Sunday drive.

If you can't do chest-to-bar pullups, do regular pullups.

If you can't do regular pullups, do band-assisted pullups.

If you can't do band-assisted pullups, do jumping pullups, and lower yourself slowly.

400 meters is one lap around a high school running track, but if you don't have a way to measure the distance, run hard for about 90-120 seconds.

Box jumps.
Box jumps. | Source

Workout 2

AMRAP (As many rounds as possible) in 10 minutes:

  • 10 Box jumps
  • 20 One-legged squats, alternating

If you don't have a box, use steps or a bench. Find a height that you can't easily step up to.

Pistols, or one-legged squats can be assisted by holding on to a set of rings, a wall, a couch, etc. You can also rest the front leg on the ground or use a counterweight if necessary.

Workout 3: "Chelsea"

Every minute on the minute for 30 minutes do:

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

Every minute on the minute do all 3 exercises for 30 minutes. If you finish before the next minute, rest until the next minute comes.

If you fall behind, keep going for 30 minutes, completing as many rounds as possible.

Source

Workout 4: "Rene"

7 rounds as fast as possible:

  • Running 400 meters
  • 21 Walking lunges
  • 15 Pullups
  • 9 Burpees

As before, 400 meters is one lap around a high school or collegiate track, or an average of 90-120 seconds running.

See workout 1 for pullup alternatives/assistance.


The infamous burpee.
The infamous burpee. | Source

If you do or have done Crossfit, do you believe it's the best workout you've done?

  • Yes. The most effective and the best.
  • No. Never doing it again. Only for fanatics.
  • I've like it but don't have the energy time because of other sports/activities
See results without voting
Chair dips.
Chair dips. | Source

Workout 5: "Hortman"

(AMRAP) As many rounds as possible in 45 minutes:

  • Running 800 meters
  • 80 Squats
  • 8 Muscle-ups

800 meters is 2 laps around a standard high school/collegiate track or 3-3 1/2 minutes running.

Squats are air squats or bodyweight squats.

If you can't do a muscle up, do pullups and dips (8 of each.) See workout 1 for pullup assistance.

If you don't have dip bars or rings handy, use two chair backs. See Great Workouts to Bulld Chest Muscles for more on this.


Kipping Muscle Ups

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Learn More

The Crossfit workouts listed above will improve your aerobic endurance (to an extent,) strength, strength endurance, power and increase your anaerobic threshold.

However, these are just the tip of the iceberg. Check out Crossfit.com to learn more.


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3 comments

Nell Rose profile image

Nell Rose 15 months ago from England

Looks exhausting, but great to feel better and fitter afterwards. I do exercise each day, but nothing so hard! lol!


FlourishAnyway profile image

FlourishAnyway 15 months ago from USA

This does look exhausting.


MosLadder profile image

MosLadder 15 months ago from Irvine, CA Author

Neil Rose, it is, but you often feel energized for the rest of the day afterwards, if you can get up off the floor ;-)

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