So you haven’t got the full equipment to be able to complete a CrossFit workout at home?
Don’t worry, we’ve got you covered with 7 simple benchmark workouts that you can do whenever you want, from the comfort of your own home.
It’s important that you know beforehand that the CrossFit benchmark workouts are all named after women and when we’re talking about Cindy, we haven’t lost our minds.
The workouts we’ve got for you only require very basic equipment
But ALL will challenge you!
If you want to complete the full daily WOD then have a read of our article on The Essential Equipment you Need to do CrossFit from Home, to really get the full CrossFit experience.
If you haven’t got the equipment or you’re still building your gym, this article is perfect for you as all of the workouts are simple yet effective and they only require basic pieces of equipment.
If you haven’t got a kettlebell or a pull-up bar, have a look online as you can get both for under $50 and will be able to join in, in no time at all.
While you’re at it, adding a wall ball, skipping rope, Plyo box and some battle ropes would also be a good idea, that will not only help to add more intensity to your workouts but will also help to keep your workouts interesting and fresh.
But until then, relax. We have you covered, with 1 workout a day meaning every day is different.
Read on to find out what they are......
Cindy is a 20 minute AMRAP CrossFit workout consisting of 3 moves.
5 pull ups – Kipping pull ups are allowed here meaning you can use your hips and legs to gather momentum to help you get your body up faster.
10 push ups
15 air squats
Once you have finished the squats go back to the start and begin the pull ups again.
You should aim to complete one set of moves then go directly into the next exercise with no rest in-between.
Your goal is to complete as many rounds as possible in the allocated 20 minute timeslot.
Pull, push, legs, Chelsea is only 3 moves, but don’t be fooled, she tests your endurance, strength, stamina and muscular endurance all in one go.
Chelsea is a simple girl:
5 pull ups
10 push ups
Sounds easy right?
Think again, this is an EMON workout.
You do the pull ups, push ups and squats, every minute, on the minute for 30 minutes total.
If you finish a round in under 1 minute, great, take your rest, if not, unlucky, because every minute, you’ll start again.
An ascending toughie, Barbara consists of 4 moves that increase in reps as you move through the workout.
One round of Barbara is:
20 pull ups – Kipping pull ups are allowed again.
30 push ups
40 sit ups
Your goal is to complete 5 rounds for time, which means you’re trying to finish as fast as possible. Take a rest if needed but don’t forget you’re competing against the clock.
Break the weights out because Fran doesn’t play around.
She’s only two moves, but they will test you more than you know.
Dumbbell Thrusters with 95lbs dumbbells, followed by Pull-Ups.
Your goal is to complete 21, 15 and 9 reps for time.
That means you complete 21 thrusters followed by 21 pull-ups, 15 thrusters followed by 15 pull-ups before finishing with 9 reps of each exercise.
You’re aiming to get this done as fast as possible as Fran is done for time.
Simply put, Angie is a beast! She will challenge you in ways you didn’t think were possible and will certainly leave her mark.
This workout could be named the centurion as you complete 100 reps of 4 different moves, one after the other.
100 pull ups
100 push ups
100 sit ups
You must complete all reps of one exercise before moving on to the next exercise.
Your goal is to complete the whole Angie as fast as possible.
Kipping pull ups are fine in this workout.
Mary is not for the weak.
An AMRAP workout, your goal is to complete as many rounds as possible in 20 minutes.
What’s the workout I hear you ask?
5 - Handstand push-ups
10 – 1 legged squats
15 – Pull-ups
Handstand push ups and 1 legged squats can be difficult to master and may need scaling back a little so be careful with this one. It would be a good idea to practice them first, and although you’re completing Mary for time, the first few times you do this, setting a rep goal may be a good idea.
Annie isn’t one of the original CrossFit Benchmark workouts, she’s a new girl and she wants to make a name for herself.
Consisting of only two moves, the Double-under and sit ups, the workout is simple yet effective, you complete 50, 40, 30, 20 and 10 reps of each exercise as you move through the rounds.
You’re goal is to do this workout for time, moving through the rounds as fast as you can.
Each workout will test you and push you past your limits.
Although they are simple, all are effective and they will certainly challenge your mental and physical strength whilst also improving your fitness.
As you add to your home gym collection, or if you already have access to weights and a treadmill, you’ll be able to add more challenging benchmark workouts to your routine.
But for now, you have a very simple workout plan that you can do 7 days a week, all from the comfort of your own home.
Enjoy, because you’re in for a treat.