A Week of CrossFit-Style Home Workouts

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So far in the few CrossFit-style workouts I’ve posted (here and here), I have not exactly been posting working “plans” so much as just fun ideas to randomly mix up your workout schedule. But I have gotten a few requests for a more comprehensive idea about what my workout schedule looks like and how you can duplicate it at home, so, here it is! A full week of CrossFit-style workouts you can do at home!

I can’t guarantee that you will “Drop 5 Pounds in a Week!” or “Get Quick Abs!” if you follow this schedule. In fact, I wouldn’t want to promise those things, because I think your focus should be on lifelong health and fitness, not quick fixes. But workouts like these have made a huge difference in my fitness, body composition, and overall health, and I hope they do the same for you. As always, I would like to remind everyone that I am NOT a CrossFit trainer, nor do I hold any training credentials whatsoever. However, these movements are all fairly basic, so if you are willing to risk it, here ya go!

Monday: Legs & Butt
Equipment needed: Stopwatch, yoga ball

Warm-Up (don’t skip the warm-up, this is just as important as the actual workout!):
3 rounds:
20 jumping jacks
10 slow, deep walking lunges (the goal is to stretch and warm-up, not feel the burn)
5 burpees

WOD:
5 rounds for time:
5 tuck jumps
10 speed skaters
15 air squats
30 second forearm plank

Cashout (at your own pace):
30 yoga ball back extensions (Confused? Click here for an example)
30 donkey kicks, count each leg (Confused? Check out this video)

Tuesday: Rest
 

Wednesday: Arms & Core

Equipment needed: Stopwatch, sturdy chair or bench, wall space for handstands, floor space or hallway for bear crawls

Warm-Up:
Overhead shoulder stretch, 30 seconds each arm
Narrow arm circles, 10 forward and 10 reverse
Medium arm circles, 10 forward and 10 reverse
Wide arm circles, 10 forward and 10 reverse
Overheard shoulder stretch, 30 seconds each arm
20 windmills, count each side (Confused? Here’s an example.)

Then, 3 rounds:
Handstand against a wall (if you are uncomfortable with handstands, hold a push-up position with your feet elevated on a couch or low table), hold for 20 seconds, rest for 10 seconds

WOD:
20 push-ups
30 sit-ups
Bear crawl to the other side of the room or down the hall (at least 12-15 feet) (Confused? Here’s an example.)
Return to your original spot by Crab Walking (Confused? Here’s an example.)
15  push-ups
25 sit-ups
Bear crawl to the other side of the room
Crab walk back
10 push-ups
20 sit-ups
5 Burpees
5 push-ups
10 sit-ups

Cash-out:
2 rounds:
10 tricep dips with bent knees (Confused? Here’s an example.)
10 tricep dips with straight legs (Confused? Like this.)

Thursday: A little bit of everything
Equipment needed: Stopwatch

Warm-Up:
4 rounds:
20 seconds high knees
20 seconds butt kicks
Then:
Side lunges, 10 on each side, moving slowly to stretch
Forward lunges, 10 on each side, moving slowly and bringing your back knee to the floor
Butterfly stretch, hold for 60 seconds

WOD:
R Side plank, hold 10 seconds
10 mountain climbers, count each leg
L Side plank, hold 10 seconds
10 donkey kicks, count each leg
10 push-ups
R side plank, hold 15 seconds
15 mountain climbers, count each leg
L side plank, hold 15 seconds
15 donkey kicks, count each leg
15 push-ups

10 jumping lunges, count each leg
10 jumping air squats
15 jumping lungest, count each leg
15 jumping air squats

R side plank, hold 15 seconds
15 mountain climbers, count each leg
L side plank, hold 15 seconds
15 donkey kicks, count each leg
15 push-ups
R side plank, hold 10 seconds
10 mountain climbers, count each leg
L side plank, hold 10 seconds
10 donkey kicks, count each leg
10 push-ups

Cashout: Stretch whatever feels like it needs it! But otherwise, none.

Friday: Rest

Saturday: Core & Cardio

Equipment: Stopwatch, Jump rope (if you don’t have a jump rope, substitute jumping jacks)

Warm-Up:
3 rounds:
5 push-ups
5 Burpees
10 push-ups
10 Burpees

Overhead shoulder stretch, hold 30 seconds each arm
Narrow arm circles, 10 forward and 10 reverse
Medium arm circles, 10 forward and 10 reverse
Wide arm circles, 10 forward and 10 reverse
Overheard shoulder stretch, 30 seconds each arm

WOD:
10 minute AMRAP (As Many Rounds As Possible, try for 10 rounds!): 
30 seconds jumping rope, fast pace
5 Burpees
10 bicycle crunches, count each side

Cashout (optional, but HIGHLY recommended):
1-mile run (use mapmyrun.com or similar to map your route!)

Sunday: Legs & Cardio
Equipment: Stopwatch

Warm-Up:  
2 Rounds:
10 Burpees
Side lunges, 10 on each side, moving slowly to stretch
Forward lunges, 10 on each side, moving slowly and bringing your back knee to the floor
10 slow air squats

WOD:
30 speed skaters, count each side
Then:
3 Rounds:
10 air squats
15 walking lunges
10 jumping air squats
15 jumping lunges