Not all WODs are done exclusively in the box….
Yes, you can do CrossFit workouts in your home, provided that you are mindful of your form, strengths and limits.
Many people take bodyweight exercises for granted because they think barbell workouts are the best way to strengthen up. There shouldn’t be any competition as to which is better, but bodyweight exercises can be just as wonderful as the others. Bodyweight exercises work several muscle groups in one movement, and you can do them almost everywhere. A word of caution though – study progressions of a certain movement if you have a difficult time with it. One disadvantage of bodyweight exercises is that unlike free weights, you cannot adjust the weight of what you’re carrying. If you think you can’t handle a movement, go for the scaled/easier version first and build up your strength to the harder ones.
You can do the following exercises at home:
- 5 pushups, 10 sit-ups and 15 squats for 20 minutes, as many rounds as possible (AMRAP)
- 10 walking lunges, 10 push-ups for 10 rounds
- 20 jumping jacks, 20 burpees, 20 air squats for 3 rounds
- 10 hand-release push-ups, 10 v-ups, and 10 squats for 10 rounds
- 5 handstand push-ups and 10 pistols, AMRAP 10 minutes
Pushup neophytes can keep their knees planted on the floor if they cannot carry themselves at first. The important thing here is to keep a flat back and to push the stomach in. It’s also a must to distribute weight on the shoulders and hands evenly to avoid injury. This is how you work through a progression.
For the handstand, which is obviously an intermediate/advanced bodyweight movement, there are many progressions to conquer before doing a perfect handstand. You can master a headstand with your forearms first, or practice against the wall. You can also do a wall walk first to strengthen your arms. Learn to hold the inversion first before attempting the pushup. The handstand is included here in case you advance in strength and want to challenge yourself more.
There are pieces of simple equipment that you can buy for yourself that will go a long way. If you have a sturdy wall at home and just enough space for neighbors not to hear the impact, you can do wall balls at home for full a body workout in just one exercise. Karen, one of the “girls”, is a simple workout of 150 wall balls for time. It is simple, but definitely not easy.
The key movements and positions of the wall ball are the squat, the goblet position when holding the ball, and the form you assume when you throw the ball towards the wall. Lower body strength is crucial in maintaining stability during the entire movement. It’s a full body workout that will test your mobility, balance, strength and endurance. The best part of it is that all you need is a wall and a weighted ball, the latter you can use in other exercises.