Bodyweight CrossFit Workouts (An Ultimate Guide with PDF)

If you’re looking for the best bodyweight CrossFit workouts, then you came to the right place. I’ve made an ultimate guide of Bodyweight Crossfit exercises for beginners and intermediate both. It includes the best CrossFit bodyweight workouts and WOD to do at home, CrossFit workout benefits, routines, FAQ, and PDF.

What is the CrossFit workout?

CrossFit is basically a strengthening and conditioning training program that done with little to no equipment. Crossfit exercises are performed at high intensity and can be included in the HIIT program. They are also known as street workouts.

Bodyweight CrossFit Workouts (An Ultimate Guide With PDF)
Crossfit benefis

Crossfit exercises are a natural, effective, and efficient way to develop strength, stamina, and power.

Pullups, squats, burpees, situps, pushups, jumping, and running are the best examples of bodyweight Crossfit workouts.

And Murph, Chelsea, Mary, and Cooper are some of the best examples of bodyweight CrossFit (WODs).

Crossfit workouts are great for building overall strength and endurance. You can do bodyweight CrossFit exercises anywhere and anytime you want. Because they are adaptable, effective, and efficient.

Militaries, police personnel, athletes, and action forces all use CrossFit as their “principal strength and conditioning program. They do several Crossfit bodyweight workouts (WOD) to strengthen and build muscle.

Related: 25 CrossFit Workouts Without equipment

Crossfit Bodyweight Workouts for Beginners

One of the best things about Crossfit bodyweight workouts is that they have plenty of exercises to do, from easy to difficult level. If you’re a beginner, CrossFit can be a good option to start your workout journey.

Here, I’ve made a list of the best bodyweight CrossFit exercises that are effective and efficient for beginners. So, if you’re a beginner, doing these will help you improve your endurance, strength, power, and physique.

1. Burpee

A Burpee is a full-body bodyweight Crossfit workout you can do at home. It helps you improve your strength and tone muscles.

It may also help you in weight loss while ensuring no loss of your hard-earned muscles.

For beginner Crossfitters, this can be your one of the best exercise for Crossfit training.

Bodyweight Crossfit workouts: Burpee
Burpee

Here are the steps to do a burpee:

  1. Stand straight with your feet hip-width apart and arms are straight toward the ceiling.
  2. Take a breath and then jump into the air as high as possible.
  3. Land your feet on the floor with your knees bent and place your hands on the ground simultaneously.
  4. Kick your leg backward so you are in the high plank position.
  5. Lower your chest toward the ground and then press up by extending your elbows to complete a push-up. That’s your one rep.
  6. Repeat all the steps for the desired number of times.

2. Squats

The squat is a lower-body workout that strengthens and builds quads, hamstrings, and glutes. . It has several variations. However, as a beginner, you should start with the standard squats.

 Squats
Squats

It is included in various WODs of bodyweight Crossfit exercises, such as Mary, Murph, and Chelsea.

How to standard squats:

  1. Stand upright with your feet shoulder-width apart.
  2. Keep your hands beside your ears or straight in front of the chest.
  3. Brace your abdominal muscles, bend your knees and push your hips back to lower down until your hamstrings are parallel to the ground.
  4. Hold for a second and then press deep into the floor through your feet to return to the standing position.
  5. Keep your back straight during the movement.
  6. Do as many reps as possible in two sets.

Important squat variations to include in the Crsoofit Bodyweight WOD

  • Air Squat
  • Lateral Squat
  • Squat Thrust
  • Jump Squat

3. Push-ups

Push-up is a great upper body workout that works on several muscles at once, such as the chest, arms, core, and shoulders.

Push-Ups
Push-Ups

When I was 15, I had the desire to be fit and strong. So started doing different push-ups at home to build strength and muscle. And they helped me a lot, and I gained enough strength to do compound exercises.

Push-up also has many variations like diamond pus-ups, feet elevated push-ups, off-a-table push-ups, etc. Initially, you can try regular pushup to build strength.

How to do a pushup

  • Get into a high plank position with your arms are straight below your shoulder and toes on the ground.
  • Maintain your body as straight as possible.
  • Bend your elbows and then lower your chest until it reaches close to the ground.
  • Extend your elbows to press back to the start. That’s one complete rep.
  • If you can’t do it on your toes, you can try on your knees. And if you can do it easily, you can try weighted pushup.

Related: 6 Dumbbell Push-ups and Their Benefits


4. Pullups

The pull-up strengthens and builds muscles of the back, arms, shoulder, and core.

For general beginners, it can be challenging. However, for Crossfitters, the pull-up can be an important exercise to include in CrossFit training.

Bodyweight Crossfit WOD
Pullups

Pullup increases grip and pulling strength and improves overall performance. It also promotes muscle growth.

To do a pullup, hang onto a bar with your hands two times wider than hip-width apart and bent your knees behind if you want. Pull yourself up as high as possible and then return. Keep your face slightly upward so you can feel the contraction in your back.

5. Core Exercises

Strengthening the core is an important part of Crossfit training.

Situps
Situps

The core is the mid-section of your torso and strengthening them will help you perform several calisthenics exercises efficiently, such as pullups, clean and press, barbell squats, squat to swings, etc.

Here are the top 5 core exercises you can add to your Crossfit bodyweight workout program.

  1. Planks
  2. Sit-ups
  3. Mountain Climbing
  4. Pull up bar ab exercises
  5. Russian Twist

Related: The 15-Minute HIIT core workout

6. Dips

Dips is one of the best Crossfit and calisthenics bodyweight workouts you can do to strengthen and develop the upper body.

It works on the entire upper body, especially the chest and triceps.

Dips have several variations such as parallel bar vertical dips, chair dips, and straight bar dips.

7. Lunges

The bodyweight lunge is an efficient lower body workout that strengthens quads and hamstrings.

Lunges
Lunges

It also uses as a rehabilitation exercise for the treatment of muscle injuries, a meta-analysis published by the Journal of Strength Conditioning Research suggested.

Along with squats and jumping rope, doing lunges can help you develop a strong lower body.

To do lunges, standing in the hip-width stance, take one large step forward with your right leg, bend your right knee to lower your hips until your left knee nearly touches the floor. And then press back to the start.

8. Jumping Ropes

Jumping rope is a highly effective bodyweight workout for increasing stamina and performance.

It’s one of my favorite workouts because it’s enjoyable and efficient and helps me burn good numbers of calories and improve my endurance.

Skipping rope significantly improved VO2 max and functional movement, a study published by the Journal of Pharmacy and Technology suggested.

To do the jumping rope, you just need skipping rope and little space.

10 minutes of jumping rope burns approximately 125 calories by following the HIIT method.

Do this for 5-10 mins every day if possible. However, if your aim is to build muscles then do this twice a week.

9. Running & Sprinting

If your aim is to stay fit, active, and strong then you should jog or run at least thrice a week. Running has many advantages like it improves cardiovascular health, strengthens muscles, burns calories, keeps you active throughout the day, improves brain power, and maintains a healthy weight.

For a beginner, the 1-kilometer run will be good to start. Run at a moderate speed and try sprinting of 100 meters.

Also, see: The Difference Between Running, Jogging & Sprinting

10. Other Bodyweight Workouts to Include in Crossfit

Apart from the above exercises, you can do plenty of bodyweight Crossfit workouts. For example, high knees, squat thrust, chin-ups, box jumps, shoulder taps, and V ups.

All these bodyweight workouts are great for beginners, and adding to your Crossfit program will help you achieve your fitness goal.

Bodyweight Crossfit (WOD) From Beginner to Intermediate Level

Now, you’ve bodyweight CrossFit exercises, it’s time to see how you can incorporate those workouts into different “Workout Of The Day” (WOD).

Bodyweight Crossfit (WOD)
Photo by Penguinuhh

Here’s the 10 best bodyweight CrossFit WOD you can do to achieve athletic fitness.

Upper Body Focus WOD #1

As many rounds as possible (AMRAP)

  • 5 Pullups
  • 10 Dips
  • 15 Pushups
  • 20 Situps

Lower Body Focus WOD #2

AMRAP with shorter rest possible between exercises

  • 20 Squats
  • 10 Lunges (each side)
  • 10 Box Jumps
  • 15 Lateral Squats

Full Body Bodyweight Workouts WOD #3

AMRAP with little to no rest between each workout

  • 10 Burpees
  • 10 Pullups
  • 12 Chinups
  • 10 Lunges
  • 10 Squat Thrust
  • 12 V ups

Endurance Enhancing Crossfit Bodyweight WOD #4

Chipper (you must finish the list of exercises)

  • 10 Burpees
  • 20-seconds High Knees
  • 500 Meters Run
  • Jumping Rope – 2 minutes
  • 10 Pullups
  • 10 Dips
  • 20 Squats
  • 20 Pushups
  • 30-sec Plank
  • 20 Crunches
  • 10 Hanging Knee Raise
  • 10 Pullups

Core Focus WOD #5

Chipper

  • Mountain – 15 seconds
  • Hanging Knees Raises – 10 reps
  • Sits up – 15 reps
  • Russian Twist – 15 seconds
  • Toe Touch Crunches – 10 reps
  • Plank – 30 Seconds
  • Leg Raises – 10 reps
  • V up – As many reps as possible

Short Intense Burst Cross fit WOD #6

AMRAP

  • Air Squat – 10 reps
  • Burpees – 10 reps
  • 500m Run
  • 200m Sprints

Bodyweight CrossFit Special Home Workouts WODs #7

AMRAP

Upper Body Focus

  • Regular Push-ups – 10 reps
  • Diamond Push-ups – 10 reps
  • Chair Dips – 15 reps
  • Decline Pushups – 10 reps
  • Pushup To Row- 10 reps
  • Sits-up – 15 reps
  • Planks – 30 seconds

Lower Body

  • Regular Squat – 15 reps
  • Jump Squat – 10 reps
  • Lunges – 10 reps
  • Lateral Squat – 10 reps
  • Calf Raises – 20 reps

Full Body Focus

  • Burpees – 10 reps
  • Mountain Climbing – 15 seconds
  • High knees – 15 seconds
  • Triangle Pushup – 10 reps
  • IYTWO Raises – 10 reps
  • Squat to Heel Raises -10 reps
  • Leg Raises – 10 reps
  • V Ups – 10 reps
  • Plank – 30 seconds

Murph (WOD #8)

The Murph is an advanced bodyweight Crossfit workout which consists of a series of 4 exercises. Starting from the one-mile run followed by 100 push-ups, 200 push-ps, 300 squats and finally 1-mile run. These workouts are compulsory for armies and If you can’t complete this then nothing will be difficult for you. Murph is one of the most difficult workouts you will ever do. Because they’re not only physically challenging but also mentally challenging.

  • One mile run (1600 meters)
  • 100 pull-ups
  • 200 push-ups
  • 300 Squats
  • 1-mile run

Chelsea (WOD #9)

The Chelsea Crossfit workout combined of 3 workouts pull-ups, push-ups and squats. It is an intermediate level CrossFit workout for overall strength and fitness.

Chelsea workout breakout

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

One round of Chelsea completed in 1 minute which is known “Every minute on the minute” (EMOM). So you, if you’re an intermediate, try to do 15 minutes and if you’re a beginner try to perform for 20-30 minutes.

Mary Crossfit workout (WOD #10)

The Mary CrossFit workout combined three exercises Handstand push-ups; legged (pistol) squats and Pull-ups. It is a mix of intermediate and advanced level CrossFit workouts.

Strict Handstand push-ups
Source: Vimeo

Mary CrossFit workout breakout

  • 5 Strict Handstand push-ups
  • 10 1-legged (pistol) squats
  • 15 Pull-ups
  • Do as many rounds as possible.

List of the Best Bodyweight Crossfit workouts

Bodyweight Crossfit Home Exercises List

  1. Burpee
  2. Squats
  3. Handstand push-ups
  4. Squats Thrust
  5. Push-ups
  6. Air squats
  7. Hand release push-ups
  8. Lunges
  9. Sit-ups
  10. V-ups
  11. Tuck ups
  12. Mountain Climbers
  13. Planks
  14. Russian Twist
  15. Butterfly Situps
  16. Plyo Lunges
  17. Frog Jumps
  18. Glutes Bridge
  19. Shoulder Tap
  20. High Knees

List of Crossfit Bodyweight Exercises For Outdoor Training

  1. Running
  2. Sprinting
  3. Jumping rope
  4. Pullups
  5. Dips
  6. Box Jumps
  7. Ring Dips
  8. Muscles up
  9. Chin-ups
  10. Inverted Rows

Crossfit Workouts Benefits and Disadvantages

Crossfit Workout Benefits

1. Increase stamina

Crossfit is a bodyweight high-intensity training program that requires you to perform exercises at your maximum heart rate.

With a consistent workout, your stamina will increase, your VO2 max improves, and you’ll be able to do several movements.

2. Develop greater strength

Bodyweight Crossfit workouts don’t need any equipment except your own body weight. Crossfit workouts like pull-ups, squats, etc generate strength in your muscles and joints and protect you from injuries.

3. Improve Body Composition

If you’re trying to get in shape, CrossFit bodyweight workouts can be a good option. Crossfit training reduces body fat percentage in men and women and significantly improves body composition, research published by the Journal of Strength and Conditioning suggested.


Also see: 10 Important Benefits Of Bodyweight Exercises

4. Improve muscles coordination

Crossfit bodyweight workouts work on several muscles at once that improve muscle coordination. It strengthens muscles and joints and reduces the risk of injuries.

5. Improve balance

If you want to improve your balance then you must start bodyweight CrossFit workouts; because Crossfit workouts are not only making you flexible but also improve your balance. Body balance helps in other workouts and reduces the risk of injuries that happen because of imbalances during the workout.

6. Burn more calories

High-intensity Crossfit workouts help you in weight loss as they allow your body to burn more calories. Sprinting, planks, burpees, jumping ropes, high knees, situps, etc are the highest calorie-burning bodyweight CrossFit exercises.

7. Adaptive and efficient

One of the major benefits of CrossFit workouts is that they can be done anywhere because they require less or no equipment. You can do it any time of the day or night it only needs your mood to do.

8. Sense of Satisfaction

Doing CrossFit workouts provides higher levels of sense of community, satisfaction, and motivation – according to several kinds of research articles.

CrossFit Exercises Disadvantages

1. Risk of Injuries

The risk of injuries in CrossFit training is high as compared to the other exercises. Because it needs some techniques on how to exercise and if you don’t know the proper technique then it may increase the chances of injuries.

2. May take time in building muscles

CrossFit workouts normally are calorie burner and help you lose weight faster, But it takes a bit lot time when It comes to building muscles. However CrossFit workouts are great for overall health and fitness.

Bodyweight CrossFit Workouts PDF

Bodyweight Crossfit Workout: Important Question and Answers

Let’s take a look at some queries and their answers related to the CrossFit training program:

Why Crossfit is good?

CrossFit is good because of many reasons like it is a natural, effective, and efficient way to develop strength, stamina, and power. It can be done anywhere and anytime. If you’re bulky, the high-intensity CrossFit workout helps you burn calories and reduce your fats. CrossFit makes you stronger, faster, and flexible.

How many days a week should you do CrossFit?

If you’re a beginner, you should do CrossFit workouts 2 to 3 days a week. And if you’re an intermediate, you can do it 4 to 5 days a week. So, usually, you should be doing CrossFit 3 to 5 days a week to see noticeable results in a couple of months.

If you’re doing Crossfit three days a week, take a rest on every alternate day. And if you do 5 days a week, give your muscles rest every third day.

Does Crossfit build muscle?

It is not scientifically proved that CrossFit will increase body mass. However, practically it helps to build muscles to some extent. Well, Crossfit won’t develop muscles as weightlifting and bodybuilding do, however, it will help you to get in shape, look athletic and feel stronger.

Is CrossFit or gym better?

Crossfit and the gym both have their own benefits and disadvantages. Crossfit training includes mostly bodyweight high-intensity exercises while gym workouts are mostly machines and equipment-based exercises.

Gym exercises usually performed at moderate intensity with a couple of rest between sets. On the other hand, CrossFit workouts require you to do every movement at your maximum heart rate with as little rest as possible between sets.

So depending on your fitness goal, I can say which one is better whether it’s Crossfit or gym. If you want to improve endurance, strength, lose weight, learn body movements, then CrossFit can be a better option for you.

Whereas, if your goal is to build muscles or if you want to be a bodybuilder, the gym is for you.

Nothing is easy. Whether you do CrossFit or gym, you have to work hard to get what you desired.

Final Word

CrossFit is a form of high-intensity training that increases endurance, strength, musculature, VO2 max and reduces body fat percentages while developing athletic fitness. It can be an effective form of exercise for all fitness levels who want to do myriads of exercise.

If you’ve any health issues, avoid CrossFit or consult with a doctor or trainer before starting the CrossFit training.

If you do the above bodyweight Crossfit workout, then make sure to give complete rest to your body at least once a week.

And when you work out, you’ll require a healthy and balanced diet, so try to consume foods that are good for you.

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