CrossFit Home Workouts

Can’t get to the gym? No problem. Often times we think that we cannot get a full workout in unless we’re at the gym, and honestly, the reality is that you can get a great workout in right in the comfort of your own home, garage, or even the driveway. That’s why we’ve put together our 5 favorite CrossFit home workouts for the next time you can’t make the trip into the gym.

What Is CrossFit

CrossFit is an exercise method that is based around functional movements. It is a formula that was created in 2001 to help individuals improve not only health, but overall performance, too. The prescription of CrossFit is constantly varied, function movement, performed at high intensities. [R] One of the best parts about CrossFit workouts and movements is that they can be practiced with or without weights and that they are infinitely scalable. Whether you’re aiming to be the fittest on earth or looking to smash a CrossFit home workout in your living room, you can make strides in your health, fitness, aesthetic, and overall performance in a short amount of time.

What Is A CrossFit Workout

At the most fundamental level, a CrossFit workout or CrossFit home workout is one in which you perform a few different functional movements at a high intensity level to break a sweat, get your heart rate up, and to move with intention. Most often the movements seen and performed in CrossFit are going to emulate actions that you perform in your daily life, like pushing, pulling, and squatting, for example. 

The Key To CrossFit Home Workouts

The biggest key to approaching our 5 favorite CrossFit home workouts is intensity. The reason is so that you can maximize your time, effort, and calories burned. In doing so, your heart rate will rise, you’ll breathe harder, utilize more oxygen, improve your calorie burning (energy expenditure), and feel better overall. When you do CrossFit home workouts it is easy to talk yourself out of the workout or to not bring your highest intensity simply becuase you’re in a place that you normally go for comfort. It is your home, after all. So before you start, give yourself a little pep talk about the intensity and effort that you’re going to bring. Set your intention, turn up the music, set the timer, and get working. Fitness should be fun, after all, not a punishment.

5 CrossFit Home Workouts

The following workouts are written by the Director of Programming and CFL3 Coach Donnie of The Swole Kitchen & Train TSK. If you’re interested in learning more about what 1:1 competitive fitness programming can do for you, we encourage you to schedule a FREE 1:1 fitness consultation. Note: these are all bodyweight focused. if you have weights or equipment you can use to 'up the ante' then we encourage you to use it.

Workout #1 - 12 Minute AMRAP

  • 20 floor hip bridges
  • 20 jumping jacks
  • 8 push ups
  • :30 plank

Workout #2 - 16 Minute AMRAP

  • 6 Burpees To Tuck Jump
  • 6 Wall Walks
  • 12 V-Ups

Workout #3 - For Time and Completion

  • 100 Air Squats
  • 80 Mountain Climbers
  • 60 Burpees
  • 40 Push Ups
  • 20 Inchworms
  • 1:00 plank
  • 20 Inchworms
  • 40 Push Ups
  • 60 Burpees
  • 80 Mountain Climbers
  • 100 Air Squats

Workout #4 - 4 Rounds For Time


  • 400m run
  • 25m burpee broad jump
  • 50 flutter kicks
  • 25m walking lunges
  • 50 leg raises

Workout #5 - Benchmark WOD ANNIE

50-40-30-20-10 reps of:

  • Double-Unders
  • Situps

The Best Pre-Workout For Your Workout

Looking to put a little pep in your step? Then look no further than Swolverine’s PRE workout. PRE is a stimulant free pre-workout designed to help you see improvements in your workouts in the way of endurance, strength, and recovery. You see, the real benefit of pre workout is helping you optimize athletic performance, by increasing strength, improving muscle gain, and enhancing endurance capacity, or at least that’s what a good pre workout should be formulated to do. Not just overload you with caffeine.

Non-stim pre workouts are really the best choice when it comes to functional fitness. Caffeine overload while you’re moving heavy weight across constantly varied movements, for time, or as many reps as possible, is not ideal, nor will it make you feel very good. It can make you feel jittery, sick to your stomach, and even have the opposite effect, giving you a headache and inhibiting your workout performance, especially when you had an energy drink and cold brew earlier in the day.

RELATED: The Best Pre-Workout Powder For CrossFit

CrossFit Home Workouts Takeaway

CrossFit home workouts are a great way to get your heart beating, blood pumping, and to break a sweat. These come in handy especially when you don't have time to get to the gym and don't want to skip your workout entirely.

Need Help With Optimizing Your Diet, Nutrition, And Training Plan To Finally Get The Results You've Been Waiting For Without Having To Diet At All?

The Swole Kitchen provides 1:1 nutrition coaching, macro coaching, and custom meal plans to help guide you to becoming the best version of yourself. We teach you how to enjoy the foods you love in the right amounts, so you can fit into your favorite pair of jeans, hit your health and fitness goals, and be healthy and happy. We guide you through making sound nutritional decisions and teach you along the way, so you can learn how to take control of your health, and discover what if feels like to live again.

We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.


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