CrossFit is a discipline often associated with lots of effort, needing lots of motivation and done at an exhausting pace. This type of training can be performed at home because it is not the equipment or the location that is an obstacle. However, a slightly different problem may arise ...
Is crossfit training at home possible?
Crossfit training is very intense and done in short periods. Its purpose is to improve strength, endurance, speed, agility, and coordination. So, it's a really versatile form of exercise. If we decide to perform this kind of intense workout in a limited home space, we have to figure out how to create a safe gym space to perform various tasks. For example, we will not be able to throw a medicine ball over long distances or throw heavy tires.
How to prepare your home space for crossfit training?
The most important thing is a stable base. So, we move the furniture away, roll up the rugs. A good way to protect the floor and make it easier to exercise is to lay a training mat made of a special sponge on the floor. It absorbs shocks and ensures your stability. The mat can be of any size because it often connects like a puzzle.
Stabilizing aids will be useful, e.g. a training bench that you can jump on dynamically, a strong box or something with a training bar attached. These elements will allow you to diversify your training.
You definitely need to equip yourself with weights - medicine ball, kettlebells, or dumbbells.
How to create an exercise plan?
The basis is the intense pace combined with the precision of execution. Arrange the order of the 5 selected exercises (follow our hints), arranging them alternately: easier - more difficult. Do 5-10 repetitions of a given exercise, then continually move on to the next one. Exercise continuously for 15 minutes in this way. Take two or three minutes of complete rest and do the "fifteen" again - you can do the same exercises or 5 completely new ones. Doing three "fifteen" is enough - you will be tired. Of course, instead of 15 minutes, you can safely do 10 minutes - it all depends on your endurance.
Another option is to do consecutive exercises for one minute. Here, we do not count the repetitions, but exercise at a strong pace for 60 seconds and then change the exercise. We take a break to catch our breath after 5 or 6 exercises. A loud timer or a visible display will be useful because there is no trainer with us to keep an eye on the time.
Remember to warm up before starting a core workout!
Exercises you can do at home ...
Boxing run with a load
Jogging on the spot, well-known from boxing training, combined with alternating extension of the arms in front of you, at chest height. Ideally, hold a dumbbell in each hand. We do this for about half a minute.
Burpees
A combination of several dynamic exercises: squat, push-up, and jump. First, squat with palms supporting you, then throw your legs back to the push-up position, then return to the squat position and do a dynamic jump up straight up. One set is 10 repetitions. For a more difficult variant, we perform a full pump, not just front supports.
Russian twist
We start from a sitting position, legs are joined, knees straight or slightly bent, heels resting on the ground. In your hands we hold a weight at the level of the chest (kettlebells or medicine ball). We twist the torso without changing the position of the legs. The more difficult version is a gentle lifting of the legs off the ground (with a slight tilt back, the lower part of the abdominal muscles works hard). The sets consist of alternating 10 turns to the left and 10 to the right.
Plank with a transition
Here we assume the position as for a classic push-up, then go to the elbow support (as for the plank) and return to the starting position.
Jumping over an obstacle
We jump over any obstacle set at a height of about 30-40 cm. The jumps can be different (front - back or sideways). We do this for half a minute.
Jumping on a crate or box with a weight held in your hands
A stable chest or training bench is necessary for a dynamic jump. Hold the weight in both hands and with both hands at the level of your chest. A barbell held across the shoulders, or a Bulgarian bag will also work great. One set is 20 reps (10 for each leg).
Mountain Climbers
A classic exercise known from military training. We squat and rest our hands on the ground in front of our feet. We throw both legs back as far as the front support (push-up position). We dynamically return to the starting position, repeat at a strong pace for a certain period.
Note, if you have a pull-up bar or training bars at your disposal, you can definitely diversify your program by adding various types of pull-ups, push-ups on the bars, exercises with the use of resistance bands.