Wherever you are in the world, you know that if you follow CrossFit, there is someone out there giving everything they have to complete the exact same workout as you.
They’re dripping in sweat, muscles aching, pushing past their limits and challenging themselves to be better, as everyone in your box, thousands of miles away does the same.
The great thing about a CrossFit WOD is that every box will be putting members through the same workout all over the world, and you can even have a sneak peak online to see what that day’s workout will be.
But what if you can’t make it that day?
I mean missing 1 or 2 won’t be the end of the world, but what if you can’t make it on a regular basis?
Families, work schedules and CrossFit class times may mean that the monthly fee you pay to workout with others, may just not be viable anymore, and that’s fine.
Because in this article I am going to tell you exactly what equipment you need to be able to complete the WOD every day from the comfort of your own home. And remember to always wear shoes that are suitable for your WOD's.
So read on, to find out how you can complete a CrossFit workout everyday without leaving your home.
Having a home gym is a goal for many people as they can save on expensive gym memberships and have it readily available for use, every day.
There’s no travel time or waiting around for equipment, you can do what you want, when you want.
CrossFit borrows from many different disciplines and the WOD’s are so varied that you probably won’t ever repeat a workout, but when you dial it back, you only need a few things to cover the essentials.
This is your number 1 priority!
To be able to perform the Olympic lifts you’ll find in CrossFit, you need an Olympic Barbell.
Weighing 20kg (or optionally a 15kg bar for women which is a little smaller and can make gripping the bar easier) a high end Barbell will set you back anywhere from $200 - $300 dollars, but it’s a worthwhile investment.
Preferably, to avoid pain and discomfort, opt for a bar that has no Knurling on the barbell, otherwise it could become uncomfortable during the high intensity workouts.
Olympic Bumper Plates
Once you have the Barbell you will need Olympic Bumper plates.
Ranging from 10-45lbs, rubber bumper plates allow you to complete the Olympic lifts without having to worry about the height of the bar AND they will protect your floor when putting the bar back down.
Sometimes the bar is dropped to the floor, if you’re going to do that you definitely need the rubber plates, not metal.
Power Rack (which will also act as a pull up bar)
There are other variations for this, you could get a wall mounted or over the door pull up bar and you could go for a separate squat stand.
But if you have the option, you should 100% go for a power rack.
With a power rack you can complete every lift safely, whether that’s a squat, bench, pull or press, but it also gives you the options for additional movements such as dips and most importantly pull-ups.
Some racks come with additional pulleys for lat pulldowns, which whilst not a movement you will see programmed in your WOD, is still a useful movement to be able to do at home for that full body experience.
For any of these essential pieces of kit, your focus should be on quality.
Don’t go for the cheaper option, buy from reputable brands and pay that little bit more for the quality product.
When it comes to cardio our advice is decided by space and how much use you will realistically get out of the equipment, therefore we say to pick one piece of equipment, and stay with it.
If you have room, by all means you could go crazy, but Crossift isn’t a machine based fitness program and you’ll probably end up wasting your money.
You won’t be spending tonnes of time on this piece of kit so save your cash if you’re thinking of buying both, our advice would be to pick either a Rower or a Spin Bike, then simply head outside for your runs.
Both are equally useful and both have their benefits.
If pressed to pick one over the other we would recommend a rower, simply because more WOD’s feature rows than they do time on the bike.
Once you’ve got the essentials sorted it’s time to have a look at additional pieces of equipment that will give you the full CrossFit experience.
These aren’t essential but will help to supplement your workout and put a bigger range of exercises at your disposal. All of these items can be purchased for relatively cheap and don’t take up much space.
Kettlebells are a major part of CrossFit so you’ll need to own a small selection. We almost added them to the essentials list, that’s how important they are.
Whether it’s a swing, snatch or clean, a Kettlebell is an awesome piece of kit.
A full set can be quite expensive but you should be able to pick some used kettlebells up for a fraction of the price.
Available in many varieties and a range of heights, you can use a plyo box for box squats, box jumps or step ups. The box doesn’t take up much space and is easily moved around.
Most boxes have battle ropes as they are a perfect addition to any high intensity workout.Battle ropes are great for giving you a very intense cardio workout in a short space of time.
You’ll see double-unders scheduled a lot, so you’ll need a rope. Whether you already have one, or want to opt for a more professional speed rope, you can pick one up for between $10 and $30.
All the Gear, You Get the Idea
Now you have everything you need, it’s time to actually work out.
You can make this pretty simple, following one workout a day, along the guidelines of the official CrossFit website.
Each day they post the WOD, and you complete it, simple.
Treat your home workout sessions just like you would if you were heading to class.
Schedule a time everyday that you will work out.
Follow the same principles of a CrossFit class (Warm up, Skill development, WOD, Cool down) and stick to them.
If you don’t want to do the WOD simply pick a workout from our list of 7 CrossFit workouts anyone can do at home.
Whatever you decide, with your new equipment you’ll be on your way to making serious gains in no time.