Top 15 CrossFit Workouts & Exercises at Home for Beginners

There is a lot of buzz around doing CrossFit, but many people believe that the only way to join in is by going to a gym. However, doing a CrossFit at home workout plan is easier than you might think. Read on to discover how to start CrossFit at home. Don’t worry if you’re a beginner, either, because the following will be filled with CrossFit tips for beginners! 

What is CrossFit Training? 

The term 'CrossFit' often conjures up images of extremely challenging workouts that seem like a chore to tackle on your own. However, that assertion is far from the truth and overlooks the dynamic and supportive community aspect of CrossFit. It's not just about physical exercise; it's about building a community of individuals who motivate and challenge each other to improve.

At its core, CrossFit is essentially high-intensity interval training. It incorporates everyday functional movements into its regimen, much like the actions you perform daily, such as squatting, pulling, and lifting—similar to sitting down on a chair or reaching for something on a high shelf.

What sets CrossFit apart is the added intensity of these basic movements. This is achieved through the use of weights, ropes, and various fitness tools that push your muscles to exert more effort. 

Essentially, any form of conditioning or strength training can be part of CrossFit, provided it's executed with high intensity. The unique aspect of CrossFit is its focus on time efficiency, where you're constantly pushing yourself to complete as many repetitions as possible within a set timeframe.

How to Do CrossFit at Home

There are plenty of CrossFit workout plans for beginners. You can also do CrossFit workouts at home without equipment. While there may be a few exercises you can’t feasibly do at home, you’ll still have a wide range of different workouts you can do. In fact, you’d probably be surprised by just how many different workouts of the day (WODs) are suitable for people who don’t want to invest in expensive equipment. We’ll highlight a few of them below! 

Before we begin, though, a quick word about the duration of your workout. As a beginner, you’ll want to fit most of your CrossFit WODs into an eight-minute time frame. You may find that some of the following WODs are too hard to complete within eight minutes at first. That’s okay! Do the best you can and strive for eight minutes (unless otherwise directed). 

Eventually, you’ll stretch your at home CrossFit workouts for beginners to somewhere between 30 and 60 minutes. For now, though, focus on an eight-to-15-minute workout. 

CrossFit WODs for Beginners  

One thing to remember about CrossFit is that it will fit as many activities into a short time frame as possible. Remember: your goal is to race against the clock. Let’s begin our CrossFit routines at home by focusing on five specific WODs you can complete on your own. 

1. Body Weight WOD 

The name might sound a bit intimidating, especially to beginners. It’s actually quite easy to master, however. All you have to do is complete three rounds of each of the following, with a round consisting of 10 reps each. 

• Sit-ups
• Air squats 
• Ring rows
• Push-ups
• Burpees

This is a good starting point, as it doesn’t require anything but your own body. Try to complete this WOD, then you’ll have a much better idea of whether CrossFit is for you. 

2.  Simple Burpee WOD

Are you interested in working out shoulders, chest, arms, abdomen, buttocks, legs, and hips all at the same time? Burpees provide a full body calisthenic workout! 

• Complete as many burpees as you can in eight minutes. 

Of course, this WOD is a bit more complicated than it seems, but that’s where the high-intensity piece comes into play. Once you’re done with this WOD, you’ll definitely be feeling the burn! 

3. The Running Sandwich WOD

Get ready because this WOD will really get you in shape. It’s going to be difficult, but it’s still rated as a beginner WOD. In fact, it’s a good component of a 12 week CrossFit program for beginners. 

• Do a ¼ mile run
• 40 squats
• 30 sit-ups
• 20 burpees
• 10 pull-ups
• Do another ¼ mile run 

The Running Sandwich will allow you to really stretch yourself. Fortunately, it won’t take nearly as much time as you may think. It also works well that you reduce the intensity level with each step by doing fewer reps each time. 

4. Push, Pull, Run WOD

Prepare for the Push, Pull, Run WOD by getting ready to give your arms quite a workout. Do five sets of the following: 

• 10 push-ups
• 10 pull-ups

Once you’ve completed your five sets, bring your WOD to a close by running for a ½ mile. By the time you’ve done 50 push-ups and 50 pull-ups, you’ll be looking forward to running! 

5. Tabata Push-Ups and Lunges WOD 

In CrossFit, a Tabata indicates movement for 20 seconds, resting for 10 seconds, then repeating these steps. In this particular WOD, you’ll be giving your calves, quadriceps, hamstrings, gluteus maximus, shoulders, triceps, and pectoral muscles a good workout. 

• Set a timer for eight minutes 
• Complete as many push-ups and lunges as possible
• Remember to keep it Tabata! 

Eight minutes is the basic time frame that CrossFit revolves around, especially for beginners. So, if you find it difficult to do, you can remind yourself that it’ll all be over for the day quite soon! 

CrossFit Workouts without Equipment 

Now, let’s continue learning about WODs that don’t require you to use any equipment. These are truly the best WODs to do at home. For instance, if you’re interested in CrossFit for women beginners, you might want to tone your body more than you want to bulk up. Each of the workouts on this list can help you achieve this goal. 

6. Squats WOD

Squats are a fantastic way to work out your lower body. They’ll involve your calves, hip flexors, groin, hamstrings, quadriceps, and buttocks.

• 300 air squats 

That’s it! The thing that makes this exercise high intensity is that your goal is to fit in 300 air squats within eight minutes. 

7. Full-Body Sprint WOD

This includes seven different rounds, all of which need to be completed in eight minutes. It might take some time before you can complete this one in the required time, but keep at it as it provides fantastic gains! 

• 10 push-ups
• 10 air squats 
• Run for 200 meters

Again, doing these sets a couple of times shouldn’t be an issue.Try to complete all seven rounds within eight minutes. 

8. Full-Body Decreasing Ladder WOD

This one becomes easier with each set! Begin by doing 10 reps of each, followed by nine, then eight, etc., until you reach the last set, which will include one rep of each. 

• Burpees
• Push-ups
• Sit-ups 

This quick WOD will give your entire body a workout. 

9. Hero WOD

By now, you might be more willing to really push your body. That makes this the perfect time to commit to doing the Hero. Do each of the following steps three times each. Try to ensure you stick to an eight-minute time frame.

• Run for 800 meters
• 50 back extensions 
• 50 sit-ups

This WOD will blast your core and provide you with a fantastic cardio workout. This activity will provide you with the perfect way to give yourself a break from doing lifting exercises. 

10. Bodyweight WOD 

This is a good choice when you want to give your body a good, overall workout. Do each set listed a total of eight different times. 

• 10 push-ups
• 10 air squats
• 10 burpees
• 10 air squats

By the time you’re finished, you should have completed 320 reps. That’s a lot of physical activity in only eight minutes! Remember: If you can’t complete your sets in the time allotted, it’s okay to go over. Try your hardest to do it in eight minutes, though, as that’s where the high intensity level comes from! 

CrossFit Workouts with Dumbbells 

It’s time to really shake things up now by adding some dumbbells to your CrossFit at home program. 

11. Dumbbells and Jump Ropes WOD 

Here we have our first workout that is supposed to last more than eight minutes. If done correctly, it will take you approximately 15 minutes to complete. Complete each set by doing the listed exercise for three minutes, then taking a break of one minute, followed by moving on to the next exercise for three minutes. 

• Jump rope
• Weighted sit-ups
• Weighted lunges
• Dumbbell thrusters 

This workout will really work your muscles! Do it enough times, and it’ll also help you build stronger muscles. 

12. Wicked Game WOD 

Now we’re going to introduce you to a new phrase: AMRAP. What does it mean? As many reps as possible! Therefore, you’ll do each set listed below as many times as you can within 10 minutes. 

• 10 burpees
• 10 25-pound dumbbell squats (use a lighter dumbbell, if necessary)
• 10 25-pound dumbbell push presses 

The interesting thing about this workout is that you’re not trying to fit a specific number of reps into your workout. Instead, you’ll simply set a timer for 10 minutes and go as hard as you can until the time is up. 

13. The Grazing Rhino WOD

Have you missed eight-minute workouts? The good news is that’s exactly how long you have to complete The Grazing Rhino. Again, this routine is to be done with AMRAP in eight minutes. 

• 6 pull-ups
• 6 alternating dumbbell snatches 

That’s it! You’ll repeat these two sets as many times as possible before your timer ends. 

14. Death by Lung Failure WOD

Okay, now it’s time to really challenge your body. Your goal is to fit in everything listed below in a four-minute time frame (expand to five minutes if needed). Once you’ve completed this once, repeat it as many times as you can. 

• 100-meter sprint
• 10 burpees
• 100-meter sprint
• 20 dumbbell snatches (alternate arms)
• 100-meter sprint
• 10 burpees
• 100-meter sprint

This is one of the best CrossFit workouts at home with dumbbells. It’s so good, in fact, that all types of athletes do this one on a regular basis. 

15. Fast, Slow, Fast WOD 

Complete five sets each. Find yourself some mid-weight dumbbells for this exercise. They should challenge you, but not to the point where you feel like you can’t finish. 

• 7 tempo push presses

After number 14, this one should seem almost like a nice reward for a job well done! 

Best Shoes for CrossFit Training 

There are countless options available. Fortunately, the leading voice of the outdoors and active lifestyles Gearjunkie pointed out the absolutely best CrossFit shoes for 2023/2024. 

• Best Value – Rouge Do-Win Classic Lifters
• Best for Doing WODs – Reebok Nano X3
• Best Everyday CrossFit Shoes – Nike Metcon 9
• Best Overall – Inov-8 F-Lite G300
• Runner-Up for Best Overall – Inov-8 F-Lite 260 V2 Knitted 

Best Socks for CrossFit Training

The market is brimming with choices, but one stands out as the top pick for CrossFit socks in 2023/2024:

• Most Innovative Technology – TRUEENERGY® workout socks
• Features for Optimal Performance – Infrared technology, targeted compression
• Comfort and Convenience – Soft, breathable material with expanded heel pocket and seamless toe
• Enhanced Functionality – Moisture-wicking fabric, mesh venting
• Best for Recovery and Circulation – Promotes efficient recovery and enhances circulation
• Athlete's Choice – Favored by professional athletes for training

Step Up Your CrossFit Game with TRUEENERGY® Workout Socks

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FAQs  

What is CrossFit training? 

A conditioning and strength workout using functional movements at high intensity. 

Can you do CrossFit at home?

Absolutely! 

What does WOD stand for?

Workout of the day. 

How many days a week should a beginner do CrossFit?

Twice a week. 

What are the basic CrossFit exercises?

Some of the basic CrossFit exercises include overhead squats, shoulder presses, push jerks, deadlifts, burpees, box jumps, front squats, kettlebell swings, and pull-ups. 

Is 20 minutes of CrossFit enough?

Yes! In fact, a researcher determined that 20 minutes of CrossFit two times per week is ideal for beginners. 

Can you start CrossFit as a beginner?

Yes! You do not need to be fit to begin CrossFit. As long as your doctor has said you’re healthy enough for exercise, you can do it! 

Can you do CrossFit by yourself?

Absolutely! If you don’t want to join a gym, there are plenty of at-home CrossFit workouts! 

Is CrossFit Good for Beginners? 

By now, you should know that the answer to this question is a resounding yes! Therefore, go through this article and select at least two to three WODs you can do. It’s totally okay to begin with a WOD that won’t overly challenge you. Don’t forget to wear the correct shoes and socks!

Speaking of socks, you can order them from TRUEENERGY®! This affordable footwear will give you everything you need to ensure your feet won’t hurt too much after each workout session!