Routines to Do at Home that Work
It may seem that Crossfit and home are not compatible and in reality, they are not. Practicing strict Crossfit at home is close to impossible unless you live in a box or your floor is rubber, and your ceilings are high. But, within obvious limits, what does it take to do CrossFit at home? It can be hard depending on the lengths your will to go but since I do not want to discourage you, if you are wondering how to do CrossFit at home I will tell you that there are routines that you can practice at home and that are associated with the practice of this sport. There are many gyms in the United States that are located in garages.
Doing some Crossfit routines at home can be a perfect complement to tone the body and gain more strength and elasticity.
Practicing Crossfit routines at home can give you many extra points when working in the gym.
Why do Crossfit at home? Advantages of training in your house, the best Crossfit training you can do at home is the one that does not require any equipement.
These are the Crossfit exercises that you can perform from your home, of course, with CrossFit videos at home.
Exercise # 1 .- Burpees
You can do the AMRAP of 7 minutes of burpees, the wod of the 150 burpees or Death by burpees or death by burpees that consists of making a burpee in the first minute, two burpees in the second minute, 3 burpees in the third minute and so on. We know that burpees are an ideal exercise to improve the cardiovascular system without leaving a mat. With each burpee, we work many muscle groups such as the chest, back arms, shoulder … So we can say that the burpees are one of the star exercises to practice CrossFit at home.
Exercise # 2 .- Sentadillas
A great exercise to work leg and glutes. If you do not have much mobility yet, do exercises where you can stretch your ankles and psoas and try to break the parallel. Adding strides and jumps are a good way to intensify this exercise.
If you have water jugs or 5-liter oil jug, you can take it as if they were dumbbells and add more intensity. It all depends on your degree of motivation to train.
Exercise # 3.- Sit-ups
They are the best-known exercises to strengthen the abdominals.
In this case, I recommend a mat, rug or towel, so you do not hurt your back. Sit-ups are a complete and very easy exercise to do, a CrossFit routine at home that works.
Exercise # 4 .- Hollow rocks
This exercise is not recommended for beginners.
It consists of achieving a balance of all body keeping the area of the abdomen contracted. The body will remain in a curved posture. The abdomen and the obliques are worked hard, but it also requires a lot of strength to practice it correctly.
If you do not have Hollow rock, perform sit-ups and isometrics until you have enough strength in your abdomen to do this Crossfit training at home.
Exercise # 5.- Isometrics
We continue with the abdomen. With knees to elbows you can strengthen the many areas of the abdomen.
Exercise # 6. – Push-ups
The lifelong push-ups.
If you are starting in the world of CrossFit, try your knees supported, but do not forget to make the most effort — better two without knees than 5 with knees.
Exercise # 7.- Triceps Dips
You can work the triceps by lowering yourself on a low chair or with the sofa itself.
Exercise # 8.- Pull-ups
There are bars that you can place on the doors to do pull-ups. On the one hand, there are the extendable bars, and they are also the cheapest that is placed between the door frames.
On the other hand, there are specific bars to be placed in the door frames with grips although the frame must be wide so that it can grip well.
Finally, there is the type of bar that is fixed to the ceiling, which must be made of concrete so that it does not fall and that you must fasten very well.
Exercise # 9.- Mobility at home
If you are determined to do some Crossfit exercises at home, you can start by doing those that cost you the least and in which you should improve.
Work the flexibility on shoulders, elbows, hips, and ankles. It will help you to perform the exercises with a cleansed and correct technique and most importantly: without hurting you.
The Crossfit is also about flexibility.
Disadvantages of doing CrossFit in your house
# 1 .- First because your house, it is your house and it is not a gym.
Therefore, it is not equipped to do Crossfit, and if you do not control some movements, you can hurt yourself.
# 2.- You do not have equipement:
You can not practice Crossfit if you do not have a bar; weights … Performing Crossfit routines at home should be a complement to improve but could never be replaced.
# 3 .- Demand and motivation:
Training yourself and demanding yourself can sometimes be complicated and even boring. Therefore, your level of motivation when carrying out your Crossfit training at home should be maximum.
Now you know how to do CrossFit at home. And since you have all the keys to improve your performance without leaving home, what else do you need?