6-Week Crossfit Workout Plan at Home (Free PDF)

If you’re looking for an ultimate Crossfit training program that requires little to no equipment, you can do this 6-week Crossfit workout plan at home. It will improve your endurance, strength, agility, and balance and help you get in shape.

Whether you’re a male or female, you can follow this Crossfit program to scale up your fitness level and achieve your best physique without going to the gym.

The workout plan is effective but challenging and will test your stamina. So, make sure you commit to this program and give your max effort.

Summary

Program Duration6 Weeks
Program GoalBuild Strength, Endurance, Agility, and Balance
Workout LevelBeginners to Intermediate
Target GenderMale and Female
Frequency4 days a week

Does this program require the equipment? Most of the exercises do not require equipment but having dumbbells and kettlebells allows you to perform myriad other exercises that enhance strength and endurance. However, if you do not have equipment at home, you can replace the DB and KB exercises with bodyweight ones.

Who can use this workout plan? This plan includes exercises from beginner to intermediate level, so it can be challenging if you’re just starting out. It would be best for you to pick some beginner-level CrossFit exercises from the list and include them in this routine.

EMOM (every minute on the Minute): Performing each exercise for one minute, including recovery time. For example, if you do 30 pushups in 45 seconds, then take 15 seconds of rest and perform another exercise and repeat until the suggested duration.

AMRAP (as many rounds as possible): It means doing as many rounds as possible in a set amount of time.

6-Week Crossfit Home Workout Program

Crossfit Workout at Home

Week 1

  • Monday – Chelsea
  • Tuesday – Annie
  • Thursday – Barbara
  • Friday – Marguerita

Monday – Chelsea

EMOM (every minute on the Minute) for 30 minutes

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats

How to perform: Set a timer and perform each exercise for one minute (including rest time) before moving on to the other and repeat until your clocks tick on 30-minutes.

Tuesday – Annie

Perform double unders and sit-ups

50 – 40 – 30 – 20 – 10 reps (in a descending ladder)

Thursday – Barbara

5 Rounds For Time:

  • 20 Pull-ups
  • 30 Push-ups
  • 40 Sit-ups
  • 50 Squats

Friday – Marguerita

50 rounds for time

  • 1 Burpee
  • 1 Push-Up
  • 1 Jumping-Jack
  • 1 Sit-Up
  • 1 Handstand

Week 2

  • Monday – Angie
  • Tuesday – Cooper
  • Thursday – Ellen
  • Friday – Cindy

Monday – Angie

For time:

  • 100 Pull-Ups
  • 100 Push-Ups
  • 100 Sit-Ups
  • 100 Air Squats

Tuesday – Cooper

10 rounds for time:

  • 10 Burpees
  • 10 Air Squats
  • 10 Push-Ups
  • 10 Sit-Ups

Thursday – Ellen

  • 20 Burpees
  • 21 Alternating Dumbbell Snatches with 50 lbs.
  • 12 Dumbbell Thrusters 35 lbs.
  • Three rounds for time.

Friday – Cindy

AMRAP in 20 minutes:

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Squats

Week 3

  • Monday – Mary
  • Tuesday – Artie
  • Thursday – The Hansen
  • Friday – The Ladder

Monday – Mary

AMRAP in 20 minutes:

  • 5 Handstand Push-ups
  • 10 Pistol Squats
  • 15 Pull-ups

Tuesday – Artie

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Squats
  • 5 Pull-Ups
  • 10 Thrusters with 65-95 lbs
  • Duration: 20 minutes

Thursday – The Hansen

Complete five rounds for the time being:

  • 30 Kettlebell Swing
  • 30 Burpees
  • 30 Sit-ups

Friday – The Ladder

Descending and Ascending Ladder

  • Air Squats – 10 reps
  • Pushups – 9 reps
  • Crunches – 8 reps
  • Burpee – 7 reps
  • Box Jumps – 6 reps
  • Leg Reps – 5 reps
  • Pushups – 4 reps
  • Burpees – 3 reps
  • Pushups – 2 reps
  • Squat Pulses Jump – 1 rep

Week 4

  • Monday – The Seven
  • Tuesday – Tabata
  • Thursday – Plyo Jumps
  • Friday – Core Blaster

Monday – The Seven

Seven rounds for time:

Tuesday – Tabata

EMOM (Every Minute on the Minute)

  • Minute 1 – Burpees
  • Minute 2 – Sit-ups
  • Minute 3 – Air Squat
  • Minute 4 – Pushups
  • Repeat five rounds until 20 minutes.

Related: 5 Best Tabata Workout Plan with PDF

Thursday – Plyo Jumps

Five Rounds for time:

Friday – Core Blaster

Five Rounds for time:

Week 5

  • Monday – Dumbbell WOD
  • Tuesday – The Tenfold
  • Thursday – Kettlebell WOD
  • Friday – Core Destroyer

Monday – Dumbbell WOD

EMOM (Every Minute on the Minute)

Tuesday – The Tenfold

10 rounds for time:

  • 30-second Mountain Climber
  • 10 Push-Ups
  • 10 Air Squats
  • 10 Sit-ups

Thursday – Kettlebell WOD

EMOM (Every Minute on the Minute)

Friday – Core Destroyer

Five rounds for time:

  • 15-sec Mountain Climbers
  • 15-sec Flutter Kicks
  • 15-sec Russian Twist
  • 10 High Knees
  • 10/side Alternate Heel Taps
  • 15-second Crossbody Mountain Climber
  • 45-second Forearm Front Plank
  • 15-second/side Side plank

Week 6

  • Monday – The Septuple
  • Tuesday – The Ultimate AMRAP
  • Thursday – Open Workout 21.1
  • Friday – The Challenging EMOM

Monday – The Septuple

Seven rounds for time:

  • 7 Burpees
  • 7 Pushups
  • 7 Squats
  • 7 Situps
  • 7 Squat Jump
  • 7 Kettlebell Swings
  • 7 Dumbbell Thrusters

Tuesday – The Ultimate AMRAP

AMRAP (as many rounds as possible) in 30 minutes:

  • 10 Burpees
  • 10 Pushups
  • 10 Squats
  • 10 Situps
  • 10 Lunges (5/side)
  • 10 Leg Raises
  • 10-sec Shoulder Taps
  • 10-sec Mountain Climbers
  • 10 Jumping Split Jump

Thursday – Open Workout 21.1

  • 1 Wall walk
  • 10 double-unders
  • 3 wall walks
  • 30 double-unders
  • 6 wall walks
  • 60 double-unders
  • 9 wall walks
  • 90 double-unders
  • 15 wall walks
  • 150 double-unders
  • 21 wall walks
  • 210 Double-unders
  • Time cap: 15 min

Friday – Total Body EMOM

For time:

6 Week Crossfit Program PDF For Home Gym

The Bottom Line

Doing Crossfit workouts at home can be challenging, but if you’re a self-motivated person, you can use this 6-week workout program to enhance your fitness level.

You can also make some desirable changes according to your fitness level.

Once you complete the program, try to perform some advanced Crossfit WODs to achieve your best fitness.

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Author
Murshid Akram
I'm a certified personal trainer, fitness blogger, and nature lover. I always learn more about exercise science and human anatomy so that I can provide the best information possible. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.