While strength training is mostly about moving various weights and progressively increasing the load over time, one of the best ways to improve your stamina and conditioning are, indeed, bodyweight Crossfit workouts.
They don’t even need to be all that complicated, and they can still be a great test for your fitness and endurance.
Example of a CrossFit Bodyweight Workout (turn Adblock off)
10 Bodyweight Crossfit Workouts
“Murph”
For time
1 mile Run (1.6 km)
100 x Pull-ups
200 x Push-ups
300 x Air Squats
1 mile Run
Whenever I hear “bodyweight” and “Crossfit” in the same sentence, my mind immediately goes to the CrossFit athlete’s worst nightmare – “Murph”.
Well, at least if it’s combined with a weighted vest and Californian heat.
So, I’d say it’s a good idea NOT to do “Murph” under the direct sun in the middle of summer, but you know – you do you.
Just remember to stay hydrated.
Oh, and you don’t really need a vest to feel how gruesome that workout is, after all – we’re listing bodyweight workouts here and want to offer some bodyweight CrossFit workouts for beginners.
Related to the Bodyweight CrossFit Workouts:
10 AMRAP Workouts To Improve Your Endurance
Cindy
Complete as many rounds in
20 minutes as you can
5 x Pull-ups
10 x Push-ups
15 x Air Squats
20 minutes can be SUCH a long period of time. If you can’t do a pull-up yet, scale to ring rows. More info
Tabata Something Else
Complete all 32 intervals
Tabata Pull-ups
Tabata Push-ups
Tabata Sit-ups
Tabata Air-Squats
I can’t think of a more suitable name for this workout – it truly is something else.
Perform each exercise for eight rounds of 20 seconds of work and 10 seconds of rest.
No breaks in between.
Related to the Bodyweight CrossFit Workouts:
20 EMOM workouts to test your strength and conditioning
Angie
For time
100 x Pull-Ups
100 x Push-Ups
100 x Sit-Ups
100 x Air Squats
Each exercise shouldn’t take you more than 8-9 minutes to complete.
If you struggle with any of them, drop the reps, and modify them as needed.
For example, do push-ups on your knees and ring rows instead of pull-ups. Another option is jumping pull-ups.
Chelsea
Every minute on the minute
for 30 minutes perform
5 x Pull-Ups
10 x Push-Ups
15 x Air Squats
This is the more challenging version of “Cindy”. The meaner sister, if you will.
If you find yourself falling behind the clock, just keep grinding till you reach the 30th minute.
As with the previous workouts, you can always scale it to the level you need with fewer reps and modified movements.
Related to the Bodyweight CrossFit Workouts:
20 Bodyweight Crossfit workouts to do anywhere
J.T.
21-15-9 reps for time of
Handstand push-ups
Ring dips
Push-ups
In case handstand push-ups are still too hard for you, do them with your feet on a box.
There are a few options to scale the ring dips – dips on parallel bars, band-assisted ring dips, or box dips.
Safety first, guys.
If you can’t do the movement correctly, don’t squirm like a worm on those rings, but use the scaled versions to build the strength you need for it. More info
Mary
AMRAP 20 minutes
5 x Handstand Push-Ups
10 x 1-Legged (pistol) Squats
15 x Pull-Ups
Modify the pistols by using the rings to pull yourself up and keep your balance.
Related to the Bodyweight CrossFit Workouts:
Top 10 toughest bodyweight CrossFit Workouts
G.I. Jane
For time
100 x Burpee Pull-Ups
Make sure to protect your hands. Torn hands are never fun.
Barbara
5 Rounds, each for time
20 x Pull-ups
30 x Push-ups
40 Sit-ups
50 x Air Squats
3 Minutes Rest
“Barbara”, “Angie” and “Chelsea” are 3 of the original 6 “Girls Benchmark WODs” (along with “Diane”, “Elizabeth”, and “Fran”) and some of the toughest bodyweight Crossfit workouts I have done.
What they have in common is that they are all pretty simple and involve only classic calisthenics movements.
At the same time, each of them is challenging in a different way (with pull-ups being the hardest part of each).
Be ready for some intense rear delt, lat, and bicep soreness.
Related to the Bodyweight CrossFit Workouts:
Top 20 Dumbbell Crossfit Workouts to boost your endurance and strength
“PAINSTORM XXIV”
For Time:
100m Run
50 x Burpees
200m Run
100 x Push-Ups
300m Run
150 x Lunges
400m Run
200 x Air-squats
300m Run
150 x Lunges
200m Run
100 x Push-ups
100m Run
50 x Burpees
Um… yeah.
If you decide to do that and survive it – congrats!
This can very easily be turned into partner bodyweight WOD – you go, I go style after each round.
You must be one hell of an athlete!
Many of these CrossFit Workouts can be done at home and are one of the big advantages of bodyweight training in general, especially when we are talking about beginners.
Related to the Bodyweight CrossFit Workouts:
5 At-home Dumbbell workouts to get stronger and leaner
Frequently Asked Questions
-
Can you get ripped with bodyweight exercises only?
Bodyweight exercises are a great way to get into shape given your nutrition is on point as well. That means that you are burning more calories than you are putting in your body either through food or liquids.
-
Is CrossFit bodyweight training?
Bodyweight training is a part of CrossFit next to endurance, dumbbell, barbell, and kettlebell training.
-
Can you do CrossFit without weights?
Yes – you can do CrossFit without weight by just using your body to move. Here are 56 bodyweight movements to start.
-
Can you do CrossFit without going to a CrossFit gym?
You can do CrossFit in your commercial gym, at your home gym, or even outside. Depending on the equipment that you have, you can program a big variety of CrossFit workouts.