If I haven’t made it clear so far, here’s a confession: I have a thing for Crossfit and put together these 20 bodyweight CrossFit Workouts.
In fact, I have a thing for Crossfit the same way Ross had a thing for Rachel (any “Friends” fans here?).
I’ve always gravitated toward more functional movements in my workouts, but discovering Crossfit brought that to another level.
There are countless reasons why I love the concept of Crossfit, but the one that stands out the most for me is that with Crossfit it’s not about looks.
No one cares how big your lats are, how round your ass is, etc
Benefits of Crossfit Workouts
Crossfit workouts aim to build and improve your strength, stamina, flexibility, agility, and endurance.
Looks are just a very nice bonus and byproduct coming from all that but in no way the sole purpose, as opposed to bodybuilding.
The best part is that you don’t need to have all the equipment.
There are tons of workouts that you can do at home, in your backyard, or wherever you might be when you don’t have any weights or equipment.
I made the effort to collect 20 of my favorite CrossFit bodyweight workouts so I can share them with you.
Believe me – they might be simple, but they will still twist your soul. Exactly what we want, right?
Before we come to the workouts, I will quickly give you a couple of scaling tips for some of the movements.
Related to the 20 Bodyweight CrossFit workouts:
10 AMRAP Workouts To Improve Your Endurance
Bodyweight Movements & Scaling Options
Pull-Ups
If you don’t have a pull-up bar or anything that might serve that purpose, you can always use a sturdy table, get under it, have your grip on one edge of it, and pull yourself up, while your feet are still on the ground.
Handstand Push-Ups
I am guessing you can all find a free wall at home, but if you are still struggling with getting your first kipping handstand push-up, there’s a very simple scaling option for you.
All you need is a chair, a couch, or even your bed. Place your feet on the elevated surface and your hands on the floor, the same way you would if you were next to a wall.
From there you just lower your body and push yourself up. The more vertical your upper body is, the harder the exercise will be.
Pistols (One-legged squat)
In case you are still pursuing your first pistol squat, you can either hold onto a chair to help yourself balance and pull yourself up, or you put the chair behind you and sit on it on your way down.
This way you shorten the distance and make the movement easier.
20 Bodyweight CrossFit Workouts #1
Barbara
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest precisely three minutes between rounds.
Cindy
20 min AMRAP:
5 Pull-ups
10 Push-ups
15 Air Squats
Angie
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Mary
20 min AMRAP:
5 Handstand Push-ups
10 One-legged squats, alternating
15 Pull-ups
Running & Squats #1
3 Rounds of:
800m run
50 air squats
Related to the 20 Bodyweight CrossFit workouts:
Top 20 Dumbbell Crossfit Workouts to boost your endurance and strength
10 Round Crossfit Workout
10 Rounds of:
10 pushups
10 sit-ups
10 air squats
Classic: 21 – 15 – 9
Air Squats
Push-ups
Chipper #1
For time:
400 meters run
21 squats
21 burpees
15 squats
15 burpees
9 squats
9 burpees
400 meters run
3 Rounder #1
For time:
15 Handstand Push-ups
200m Run
20 Rounder
For time:
5 Push-ups
5 Squats
5 Sit-ups
Related to the 20 Bodyweight CrossFit workouts:
5 At-home Dumbbell workouts to get stronger and leaner
20 Bodyweight CrossFit Workouts #2
Chelsea
Each minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Air Squats
Annie
50-40-30-20-10 reps of:
Double Under
Sit-ups
5 Rounder
For time:
200m run
20 Squats
20 Push-ups
Burpee Sprint
For time:
100 Burpees
10 Rounder
For time:
10 Walking alternating lunges
10 Push-ups
Chipper #2
For time:
800m run
100 Air Squats
800m run
3 Rounder #2
For time:
30 Push-ups
40 Sit-ups
50 Squats
Classic 21 – 15 – 9
For time:
Handstand Push-ups
Chair Dips
Push-ups
Running & Squat #2
For time:
Run 400 meters
50 Squats
Run 400 meters
50 Push-ups
Run 400 meters
50 Sit-ups
Run 400 meters
3 Rounder #3
For time:
800m run
50 Back extensions
50 Sit-ups
Video Example of a Bodyweight Workout
(turn off Adblock if you don’t see the video)
For time:
50 x Wall Walks
5 Bonus Bodyweight Workouts
(additionally to the 20 Bodyweight CrossFit Workouts)
For time:
200 x Lunges
At the start of every minute perform 5 push-ups.
50-40-30-20-10 reps, for the time of:
– No Push-up Burpee
– Alternating Jumping Lunges
16-14-12-10-8-6-4-2 reps of:
– Pistols (Single Leg Squat)
– Spiderman Push-Ups
3min as many reps as possible of:
3 x Pike Push-Up
15 x Air Squats
– 1min break-
3min AMRAP of:
6 x Pike Push-Up
18 x Air Squats
– 1min break-
3min AMRAP of:
9 x Pike Push-Up
21 x Air Squats
As many reps as possible in 15 min of:
3 x Wall Walks
12 x Push-Ups
15 x Jump Squat
I hope you were able to find your next challenge here because some of these CrossFit workouts are ideal for beginners, as well.
Remember you can always scale and adjust them to your fitness level.
And there should be no shame in that – everybody starts somewhere.
Frequently Asked Questions
Can you get ripped with just bodyweight exercises?
Bodyweight exercises e.g. the 20 bodyweight CrossFit workouts can be a great tool for weight loss and getting the physique you want, but can only be achieved when you are in a caloric deficit for a longer time.
Is CrossFit bodyweight training?
Bodyweight training is one part of CrossFit next to endurance, barbell, dumbbell, and kettlebell training.
What does 20 mean in CrossFit?
The number 20 in CrossFit usually gives you the time frame of your workout.
What is Amrap 20 in CrossFit?
Amrap 20 means that you will perform as many reps as possible for 20 minutes.
Happy sweating!