20 Home CrossFit Workouts for Building Muscle [2024 Guide]

20 Home CrossFit Workouts for Building Muscle

If you’re a fan of CrossFit, you know how devastating missing a WOD (Workout of the Day) can be. What if we told you that you could still get your CrossFit fix right from the comfort of your home so you don’t have to skip your favourite WODs anymore?

Whether you have a fully-equipped garage gym or just a small space to work with, there are plenty of CrossFit workouts that you can do with little or no fancy equipment.

In this post, we’ll provide you with 20 intense home CrossFit workouts that will challenge your strength, endurance, and overall fitness, as well as the necessary gym equipment. Let’s bring the box to your living room!

List of 20 Home CrossFit workouts

Here are 20 home CrossFit workouts for you to keep fit. Most of them require no complex equipment. However, for a few that require simple home workout equipment, you can rely on HyGYM for your supply.

List of 20 Home CrossFit workouts

1. Dumbbell Thruster Challenge: Full-Body Strength and Endurance

Equipment Needed: Dumbbells.

For a challenging full-body workout that targets your strength and endurance, try the Dumbbell Thruster Challenge.

Here’s how it goes, with 5 rounds for time:

  • 10 dumbbell thrusters
  • 20 burpees

Choose a pair of moderate-weight dumbbells that you can comfortably handle. This workout will engage your legs, shoulders, and core while also boosting your cardiovascular fitness.

2. Weight Bench Press: Upper Body Strength

Equipment Needed: Weight Bench, Dumbbells (preferably a Dumbbells + Weight Bench bundle).

If you have access to a weight bench and dumbbells, the Bench Press is an excellent exercise to build upper body strength.

You should do 5 sets of:

  • 10 bench press reps
  • 10 push-ups

Adjust the weight on the dumbbells according to your fitness level. This home CrossFit workout primarily targets your chest, shoulders, and triceps, helping you develop upper body power and muscle.

Check out our guide on weight bench exercises for different upper body, lower body, and full body workouts you can engage in.

3. Spin Bike Sprints: HIIT Cardio and Leg Power

Equipment Needed: Spin Bike or Exercise Bike.

The Spin Bike Sprint is a form of high-intensity interval training (HIIT) and an excellent way to get your heart pumping and strengthen your legs.

Here’s how it works with 8 rounds for time:

  • 30-second max effort spin bike sprint
  • 30-second rest

If you don’t have a spin bike, a regular stationary bike will work just fine. Spine Bike Sprints are a great way to improve your cardiovascular fitness and boost leg power.

If you’re considering getting a bike for your workouts, check out our spin bike vs. electric bike comparison guide.

4. Dumbbell Renegade Rows: Core and Upper Body Stability

Equipment Needed: Dumbbells.

For a challenging core and upper body stability workout, give Dumbbell Renegade Rows a try. Here’s how to perform them with 4 rounds for time:

  • 10 dumbbell renegade rows (5 per arm)
  • 20 mountain climbers

Choose dumbbells that challenge you but still allow for proper form. This exercise targets your back, shoulders, core, and arms, helping you build stability and strength.

5. Weighted Lunges: Lower Body Strength and Stability

Equipment Needed: Dumbbells.

To work on your lower body strength and stability, incorporate Weighted Lunges into your home CrossFit routine.

Get 4 sets of:

  • 12 weighted lunges (6 per leg)
  • 10 box jumps (or step-ups)

Hold a dumbbell in each hand while performing the lunges. This home workout for CrossFit engages your quadriceps, glutes, and hamstrings while also challenging your balance and coordination.

6. Dumbbell Push Press: Shoulder and Core Strength

Equipment Needed: Dumbbells.

The Dumbbell Push Press is a compound exercise that targets your shoulders, triceps, and core.

You should aim for 5 sets of:

  • 8 dumbbell push presses
  • 15 V-ups

Choose dumbbells that are challenging but still allow for proper form. This home CrossFit workout will help improve your overhead pressing strength and build a strong core.

If you seek a more structured exercise routine, check out our 3-day dumbbell workout plan.

7. Kettlebell Swing Challenge: Full-Body Power and Conditioning

Equipment Needed: Kettlebell.

For a dynamic full-body workout that enhances power and conditioning, try the Kettlebell Swing Challenge.

Here’s how it goes with 6 rounds for time:

  • 15 kettlebell swings
  • 10 push-ups

Choose a kettlebell that challenges you but allows for proper form. This exercise targets your posterior chain, core, and upper body, providing an excellent cardiovascular and strength-building workout.

8. Burpee Box Jump: Explosive Plyometric Exercise

Equipment Needed: Box or Step.

To add some explosive plyometric exercises to your routine, try the Burpee Box Jump.

You need 4 sets of:

  • 10 burpee box jumps
  • 20 sit-ups

Use a sturdy box or step that you can safely jump onto. When done right, this workout engages your entire body, improving power, agility, and cardiovascular fitness.

9. Mini “Murph”: The Classic Hero WOD

Equipment Needed: None.

We’ll start with a scaled-down version of the classic Hero WOD “Murph.” This workout is a tribute to U.S. Navy Lieutenant Michael Murphy, who was killed in an Afghanistan operation.

The mini “Murph” consists of:

  • 1-mile run
  • 100 push-ups
  • 200 air squats
  • 1-mile run

If you don’t have a pull-up bar, don’t worry. This version of “Murph” eliminates the pull-ups and focuses more on push-ups and air squats. It’s a great way to challenge your cardiovascular endurance and muscular strength.

10. Interval Cardio: High-Intensity Intervals

Equipment Needed: None.

If you’re looking for home workouts CrossFit that will get your heart rate up, try interval cardio. This workout is all about high-intensity intervals that will fire up your cardiovascular system.

Going 10 rounds for each time:

  • Sprint 100 m
  • Walk 100 m

No weights or fancy equipment is required. Just lace up your shoes and get ready to sprint!

11. “Cindy”: A Classic CrossFit WOD

Equipment Needed: None.

If you’re a fan of classic home CrossFit workouts, then “Cindy” is a must-try. This AMRAP (As Many Rounds As Possible) workout will test your endurance and muscular stamina.

Here’s how a 20-minute AMRAP should go:

  • 5 pull-ups
  • 10 push-ups
  • 15 air squats

It’s a simple and effective workout that targets your upper body, lower body, and core. Challenge yourself to complete as many rounds as possible within the 20-minute time frame.

12. “Death By”: The Endurance Challenge

Equipment Needed: None.

If you’re up for an endurance challenge, try the “Death By” home CrossFit workouts. This AMRAP workout starts easy and gradually increases in intensity.

Here’s how it works:

  • Choose 1 movement: burpees, air squats, or push-ups
  • Do 1 movement per minute at the stop of every minute
  • Each minute adds a rep
  • Go until you can’t complete the required reps in a minute

This workout will push your limits and test your mental toughness. Choose your favourite movement and see how far you can go!

13. Squats: Aerobic and Muscular Capacity

Equipment Needed: None.

For a quick workout that tests your aerobic and muscular capacity, try a squat challenge.

Here’s a simple and effective squat workout:

  • 300 air squats for time

It’s a great way to target your lower body and challenge your endurance. Set a timer and see how quickly you can complete 300 squats.

14. Full-Body Sprint: Short Bursts of Movements

Equipment Needed: None.

If you’re short on time but still want to get a sweat session in, try a full-body sprint workout. This at-home CrossFit consists of short bursts of movements that will get your heart rate up in no time.

Going 7 rounds each time, do:

  • 10 push-ups
  • 10 air squats
  • Run 200 m

It’s a quick and intense workout that targets your upper body, lower body, and cardiovascular system. Get ready to sprint your way to fitness!

15. Bodyweight WOD: A Well-Rounded Workout

Equipment Needed: None.

For a well-rounded home workout for CrossFit that targets all major muscle groups, try a bodyweight WOD.

Going 8 rounds each time, do:

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

It’s a great way to challenge your entire body and improve your overall fitness. Push yourself to complete all 8 rounds as quickly as possible.

16. Hero WOD “Michael”: Cardio and Core Blast

Equipment Needed: None.

“Michael” is a classic Hero WOD that targets your cardiovascular system and core muscles.

Going 3 rounds each time:

  • Run 800 m
  • 50 back extensions
  • 50 sit-ups

This home CrossFit workout is a great way to break up soreness from other workouts while building up your core strength. Lace-up your running shoes and get ready for a cardio and core blast.

17. Full-Body Decreasing Ladder: Quick Full-Body Work

Equipment Needed: None.

For a quick full-body workout, try a decreasing ladder workout. It usually involves a 10-9-8-7-6-5-4-3-2-1 rep round.

Do the following:

  • Burpees
  • Push-ups
  • Sit-ups

This exercise is a fast-paced workout that targets your entire body. Challenge yourself to complete all the reps as quickly as possible.

18. Gymnastic Mastery: Advanced CrossFit Athletes

Equipment Needed: None.

If you’re an advanced CrossFit athlete looking for a challenge, try a gymnastic mastery workout.

Here’s a tough at-home WOD for you with 20-minute AMRAP:

  • 5 handstand push-ups
  • 10 pistol squats

This home CrossFit workout will test your balance and strength. It’s a great way to push your limits and improve your gymnastic skills.

19. Well-Rounded: Moderate Length WOD

Equipment Needed: None

For a well-rounded workout that combines running and bodyweight exercises, try the Well-Rounded WOD.

Here’s how it goes:

  • Run 400 m
  • 50 air squats
  • Run 400 m
  • 50 push-ups
  • Run 400 m
  • 50 sit-ups
  • Run 400 m

This WOD for home is a moderate-length workout that will challenge your endurance and test your mobility. Aim to complete the workout in 20–30 minutes.

20. Core-Blaster: Core and Endurance Focus

Equipment Needed: None.

If you’re looking to target your core and improve your endurance, try the Core-Blaster workout.

Here’s how it goes:

  • Run 1 mile
  • 100 sit-ups
  • 100 supermans
  • Run 1 mile

This workout will activate and stretch your muscles while giving your core a serious challenge. Take a break from power movements and focus on building your endurance.

Frequently Asked Questions

Can you do CrossFit workouts at home?

Yes, you can do CrossFit workouts at home. Many daily CrossFit workouts, also known as WODs (workouts of the day), can be done with just your body weight. You don’t necessarily need a fully equipped gym to get a great CrossFit workout. With the right exercises and determination, you can bring the intensity and effectiveness of CrossFit into the comfort of your living room.

Is 20 minutes of CrossFit enough?

Yes, 20 minutes of CrossFit can be enough for a workout, depending on your fitness level and goals. With a focused approach, such as targeting specific muscle groups, enhancing flexibility or mobility, or increasing your heart rate, you can achieve a productive session within this timeframe.

While home CrossFit workouts typically involve high-intensity workouts, the duration alone doesn’t determine the effectiveness. It’s important to tailor the exercises, intensity, and rest periods to your individual needs. Shorter workouts can still provide a challenging and beneficial experience, especially when combined with proper form and intensity.

How many days a week should a beginner do CrossFit?

Beginners can start doing CrossFit workouts for 2 days a week and gradually increase it to 5 days a week as they build stamina and adjust to the intense workouts. CrossFit is a scalable fitness program that combines weightlifting, gymnastics, and endurance exercises to improve overall fitness. Rest days are important for recovery and avoiding fatigue and injury.

CrossFit athlete Jen Muir suggests starting with 3 sessions a week as a beginner. Joining a CrossFit box can help beginners learn the movements and terms and find suitable options for each workout.

What kind of body does CrossFit give you?

CrossFit can help you achieve a well-rounded and athletic body. By engaging in CrossFit workouts, you can expect to experience numerous positive changes in your body. These include increased strength, endurance, flexibility, balance, and power.

CrossFit exercises are designed to target various muscle groups and incorporate functional movements, resulting in improved overall health and fitness. More particularly, home CrossFit workouts are known for their intensity and varied nature, which challenge your body in different ways, leading to a well-rounded physique and improved athletic abilities. With consistent training, you can expect to develop lean muscle mass, decrease body fat, and enhance your physical performance.

Conclusion

No matter where you are, whether you have a fully-equipped home gym or just a small space to work with, you can still get your CrossFit fix. These home CrossFit workouts require little to no equipment, and you can do them in the comfort of your living room. So, lace up your shoes, set a timer, and challenge yourself with these intense and effective workouts. Get ready to break a sweat and take your fitness to the next level right at home!

For those CrossFit workouts that require gym equipment, consider checking out HyGYM for affordable, high-quality options.

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