Written by Tyler DiGiovanni | BSBM
Fact checked by Sam Coleman, Co-Founder
FACT CHECKED
CrossFIt has taken the fitness world by storm with its high-intensity, functional movements that promise a well-rounded workout. However, the intensity and community-driven nature of CrossFit can be off-putting or even intimidating for some.
If you're someone who wants the benefits of CrossFit without fully committing to the CrossFit lifestyle, you're in luck! This article provides a CrossFit-inspired workout routine that you can do at your own pace, in your own space.
Understanding CrossFit Principles
Before diving into the workout, it's essential to understand the core principles of CrossFit:
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Functional Movements: Exercises that mimic everyday activities.
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High Intensity: Pushing your limits to achieve maximum results.
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Variety: Constantly changing workouts to avoid plateaus and keep things interesting.
Without anymore preamble, let's get to a sample workout!
Warm-Up: ~10 Minutes
Warming up is crucial to prepare your body for the intense workout ahead and to prevent injuries. Here’s a quick and effective warm-up:
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Jump Rope or High Knees: 2 minutes
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Arm Circles: 1 minute (30 seconds each direction)
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Leg Swings: 1 minute (30 seconds each leg)
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Bodyweight Squats: 1 minute
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Lunges: 2 minutes (1 minute each leg)
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Dynamic Stretching: 3 minutes (optional to loosen up more)
Workout Routine: 30-40 Minutes
This routine includes a mix of strength, cardio, and bodyweight exercises inspired by CrossFit workouts. For this workout, you'll need dumbbells, a kettlebell, and a sturdy box or other piece of furniture you don't mind jumping on.
1. Bodyweight Circuit (3 Rounds)
Perform each exercise for 45 seconds, followed by 15 seconds of rest. Complete all exercises before taking a 1-minute break. Repeat for a total of 3 rounds.
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Air Squats: Stand with feet shoulder-width apart, lower down into a squat, and return to standing. [Add a jump to the squat for increased difficulty]
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(Clapping) Push-Ups: Keep your body in a straight line, lower your chest to the floor, and push back up.
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Burpees: Drop into a squat, kick your feet back into a plank, perform a push-up, return to squat, and jump up.
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Mountain Climbers: In a plank position, alternate bringing knees to chest as quickly as possible.
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Plank Hold: Maintain a plank position, keeping your core tight and body straight.
2. Strength Training (3 Rounds)
Complete each exercise for the prescribed number of repetitions, resting 30 seconds between exercises. Repeat for a total of 3 rounds.
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Dumbbell Deadlifts (10 reps): Holding dumbbells, lower them to the ground while keeping your back straight, then stand back up.
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Dumbbell Shoulder Press (10 reps): Press dumbbells overhead, then lower them back to shoulder height. [Standing or seated, but standing if you want to be more "cross-training".
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Goblet Squats (15 reps): Hold a dumbbell at your chest, squat down, and return to standing.
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Bent-Over Rows (10 reps per arm): With one knee and hand on a bench, row the dumbbell up to your chest, then lower.
3. Cardio Finisher: AMRAP (As Many Rounds As Possible) - 10 Minutes
Set a timer for 10 minutes and perform as many rounds as possible of the following exercises:
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Jumping Jacks (20 reps)
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Kettlebell Swings (15 reps): Swing a kettlebell from between your legs to chest height.
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Box Jumps (10 reps): Jump onto a sturdy box or bench, then step down.
Cool Down: 10 Minutes
Cooling down helps your body reduce muscle soreness and promotes recovery.
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Light Jog or Walk: 2 minutes
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Static Stretching: Focus on major muscle groups, holding each stretch for 30 seconds.
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Deep Breathing: Spend a few minutes focusing on deep, controlled breaths to relax and unwind.
Final Tips
Modify as Needed: Adjust exercises and repetitions based on your fitness level. But be honest with yourself when modifying. Do you really need to drop reps, or do you just need to push yourself a little more? If you're having pain while performing one of the exercises, find an alternative that works for your limitations. Check out these 5 Dumbbell Workouts.
Consistency is Key: Aim to perform this workout 2-3 times a week for the best results. Just like anything worth doing, sticking with it is going to get you to your fitness goals faster.
Listen to Your Body: If you experience pain (not to be confused with normal workout discomfort), stop and assess your form or take a rest. This goes back to modifying if needed. You're going to be sore after these workouts, so expect that, but if it starts affecting your day to day activity, you might want to think about giving your body some extra time to recover. You can learn more about the risks of CrossFit here.
Incorporating CrossFit principles into your workout routine can provide a challenging and effective fitness regimen without the need for a full CrossFit commitment. Give this routine a try, and enjoy the benefits of improved strength, endurance, and overall fitness!
Tyler DiGiovanni
Author