52 Insane CrossFit Workouts From Home And With No Equipment
52 Insane CrossFit Workouts From Home And With No Equipment |
These insane cross fit workouts are gathered from around the world and designed by experts and enthusiasts alike. Some you will like, others you will hate and a few will absolutely blow you away. Take take when performing these and as always stick to proper technique.3 Rounds for time: 10 Handstand push ups, 200 m run
Handstand 1 minute, hold
bottom of the squat for 1 minute, 5 rounds.
6
Rounds for time: 10 push ups, 10 air squats and 10 sit ups
Run
1 mile, plus 50 squats-for time.
10
rounds for time: 10 push-ups, 10 squats, 10 sit ups
50
air squats, 4 rounds. rest for 2 minutes between rounds.
10
rounds for time: 10 push-ups, 100m dash
sprint
50 meters, 10 push ups. 10 rounds
5
rounds for time: 10 push-ups, 10 hollow rocks, run 200 meters
Handstand
10 seconds jack-knife to vertical jump. 25 reps…
10
rounds for time: 10 sit ups, 10 burpees
4
Rounds for time: 10 vertical jumps, 10 push ups, 10 sit ups
5
Rounds for time: 10 vertical jumps, run 400 meters
Sprint 200m and do 25 push ups, 3 rounds.
10
sets of 100 m dash (rest is length of time it took you to complete the last 100
m sprint)
100
air squats, rest 3 minutes, 100 air squats, rest 3 minutes, 100 air squats
5
Rounds: 30 second handstand against a wall, followed by a 30 second static
hold at the bottom of the squat
“Susan”
– 5 rounds for time: Run 200m, then 10 squats, 10 push ups
10
to 1 ladder: sit-ups/pushups and a 100 meter sprint between each set.
10
sets of: 30 second handstand hold followed by holding for 30 seconds at
bottom of squat
10
x 50 meter sprint (rest is 2 minutes between sprints)
3
Rounds for time: 20 jumping jacks, 20 burpies, 20 air squats
4
Rounds for time: 20 ab mat sit-ups, 20 push-ups, 400 meter run
run
400m air squat 30 hand stand 30 seconds 3 rounds for time
3
Rounds for time: Run 1/2 mile, then 50 air squats
5
Rounds: 3 vertical jumps, 3 squats, 3 long jumps (rest as needed)
10
to 1 ladder: Burpees and Sit ups
10
Rounds for time: 10 burpees, 100 m sprint
For
time: 100 jumping jacks, 75 air squats, 50 push ups, 25 burpies
5
rounds: 30 second handstand, 60 second squat hold ( at the bottom of the
squat)
3
x 20 tuck jumps, followed by 3 x 30 second handstand holds
3
rounds for time: 400m run/sprint followed by 30 air squats
4
sets x 25 jumping squats
3
rounds for form/technique: 5 handstand to jackknife to high jump, 5
handstand to jackknife to tuck jump, 5 handstand to jackknife to split jump
10
rounds for time: 10 walking lunges, 10 push-ups
3
Rounds: 30 push ups, 30 second handstand
Run
1 mile and at every 1 minute complete 10 air squats, 10 push-ups, 10 sit-ups
20
rounds: 5 push ups, 5 squats, 5 sit ups
10
Rounds: 5 push ups with a 30 second plebs plank (a hold at the top of the
push up, arms extended and body tight like a plank!).
5
Rounds: 200 m dash (rest is the length of time it took you to complete
the previous 200m dash)
50
air squats x 5. Rest equal amounts as it took to do each 50.
50
sit-ups, 400 meter run or sprint or walk. 3 rounds.
5
x 400M sprints (rest is the same time it took you to complete the last 400m
sprint)
7
rounds for time: 7 squats, 7 burpies
Air
squat x 10 push up x 10 sit up x 10 3 rounds for time
Air
squatsx20, Burpiesx20, Push-Upsx20 – 3 rounds…for time bottom to bottom (rest at the bottom of the squat instead of
standing….without support on your hands or butt and make the bottom good,
straight back, butt back)
Do
one air squat and take one breath, ( you can breath all you want while you do
the squat or squats) do 2 and take 2 breaths etc…up to 10, and then come back
down to one.
Run
1 mile with 100 air squats at midpoint, for time
Handstand
5x 30 seconds. Run: 2x 800 meters for time. Do the handstands first. Rest and
recover and do the runs with a rest in between that is as long as it took you
to run your first 800.
Invisible
Fran…21-15-9 of air squats and push ups for time.
Handstand
to Jack-Knife to vertical jump. 30 Reps.
Run
1 mile and do 10 push-ups every 1 minute.
Run
with high knees for 15 seconds and drop into a pushup, get back up and run with
high knees again for 15 seconds…….repeat 5x. Each pushup counts as 1 rep. Rest.
Do 3 more rounds.
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