55 Best Crossfit Bodyweight Workouts

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55 Best Crossfit Bodyweight Workouts

When I started Crossfit some time ago, I already had a few years of hesitation behind me…

I was doing bodyweight workouts at home or somewhere else outdoors which was fine for me. But I was always flirting with the idea of really starting out with Crossfit during that time.

The reason was: I was daunted!

Seeing those superfit Crossfit guys and girls performing really heavy workouts at superhuman speed, plus the fact that you obviously needed some skills in order to lift those weights properly or just to keep up during a jump-rope workout was a little overwhelming.

Oh boy! How wrong was I!

Don´t make the same mistake that I made! Don´t hesitate! If you think about starting with Crossfit, do it! It is the most rewarding community sport you can think of!

Crossfit has a lot of bodyweight exercises built into its workout regime and there are lots of pure bodyweight Crossfit workouts.

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What is Crossfit and how does it work

Crossfit is a type of workout that focuses on functional fitness, or the ability to perform everyday activities with ease. The Crossfit program can be divided into three main parts: the workouts, the food, and the community.

The workouts are based on simple movements that mimic real-world activities, such as squatting, lifting, and running. These movements are performed at a high intensity for a short period of time, and they are constantly varied to prevent boredom and plateaus. The focus on functional fitness means that Crossfit training can have benefits for both serious athletes and beginner athletes alike.

The food part of the Crossfit program is based on the principle of “eat clean, train dirty.” This means eating whole, unprocessed foods that provide the body with the nutrients it needs to perform at its best. Crossfitters typically eat lots of vegetables, fruits, meat, and nuts, and they avoid processed foods and sugary drinks.

Finally, Crossfit is more than just a workout; it’s a community. Crossfitters support and encourage each other through challenges and triumphs alike. This sense of community is one of the things that keeps people coming back to Crossfit week after week.

3 fit guys doing push-ups

What are the benefits of bodyweight workouts

Crossfit is a workout regimen that combines aspects of both weightlifting and cardiovascular exercise. The goal of Crossfit is to achieve total physical fitness through a variety of different workouts. One popular type of Crossfit workout is the “as many rounds as possible” (AMRAP) workout.

In an AMRAP workout, participants try to complete as many rounds of a given set of exercises in a given amount of time. These workouts are often very challenging, but they are also very effective in terms of burning fat and building endurance.

Another popular type of Crossfit workout is the “bodyweight WOD.” In a bodyweight WOD, participants complete a set of bodyweight movements (e.g., push-ups, pull-ups, squats) for as many reps as possible within a given time limit.

Many crossfitters find that bodyweight workouts are some of the most challenging and rewarding workouts available.

athlete doing a burpee

The best bodyweight exercises for Crossfit beginners

Anyone who has ever stepped into a Crossfit gym knows that the workouts can be intense. However, one of the great things about Crossfit is that it can be scaled to any fitness level.

For beginners, bodyweight exercises are a great way to get started. Push-ups and pull-ups are two of the most basic yet effective exercises out there, and they can be done anywhere – all you need is a pull-up bar. Other bodyweight exercises include jumping jacks, air squats, double unders, burpees, mountain climbers, pistol squats, and many more. These exercises may seem simple, but they pack a serious punch. Incorporating them into a Crossfit workout will help you to build strength and stamina, setting you up for success as you move on to more advanced workouts.

How to do a basic Crossfit bodyweight workout

If you’re looking for a good workout, Crossfit bodyweight workouts are a great option. They’re perfect for when you don’t have access to a gym, or when you’re traveling and can’t make it to the Crossfit box. Plus, they’re generally short and sweet – which means you can fit them into your busy schedule.

When starting out doing Crossfit bodyweight workouts, you might want to focus on lower body exercises. This is because they tend to be the most challenging for people who are new to Crossfit. However, don’t neglect your upper body – two of the most popular Crossfit bodyweight exercises are pull-ups and push-ups. Combined with cardio exercises like running or burpees, these are absolute killers!

Great thing is that you can do your bodyweight Crossfit workouts also on vacation in your hotel room.

Whenever it comes to doing a workout “for time”, make sure to keep your rest periods short.

Remember that Crossfit is all about pushing yourself to your limits – so don’t be afraid to add some weight if you think you can handle it.

For that purpose, a weight vest is just perfect!

athlete performing leg raises
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Advanced Crossfit bodyweight exercises for more experienced athletes

While Crossfit is often associated with weightlifting, it can also be an excellent way to get a full-body workout using nothing more than your own body weight.

For more experienced athletes, bodyweight exercises can be a great way to mix up your routine and challenge your muscles in new ways. Here are some advanced Crossfit bodyweight exercises to add to your workout routine:

1. Burpees: This full-body exercise is sure to get your heart rate up. Start in a standing position, then lower into a crouch. Place your hands on the ground, jump your feet back into a plank position, and then jump back into the crouch. From there, stand up and repeat.

2. Pull-ups: Pull-ups are a great way to work your back and arms. If you’re just starting out, you can use an assisted pull-up machine, do banded pull-ups with a rubber band, or have someone spot you. Once you’re able to do several unassisted reps, you could even try adding some weight for an extra challenge.

3. Push-ups: Push-ups are a classic exercise that works your chest, shoulders, and arms. To make them more challenging, try elevating your feet on a step or platform and do negative push-ups. You can also try single-arm push-ups, or push-ups with a weighted vest or plates on your back.

4. Squats: Squats are a great way to work your legs and glutes. To make them more challenging, try holding a weight in front of you as you squat down. Another alternative is goblet squats using a kettlebell. You can also try doing jump squats, where you explode up from the squat position into a jump.

5. Lunges: Lunges are another great exercise for working your legs and glutes. To make them more challenging, try holding weights in each hand as you lunge forward. You can also try lunging backward or to the side for an additional challenge. Again, kettlebells are an excellent tool to increase the intensity of lunges.

One step-up version of lunges is split lunges, sometimes also called jumping lunges.

6. Sit-ups: Sit-ups are a great way to work your core muscles. For an extra challenge, try holding a weight on your chest as you sit up. You can also try doing Superman sit-ups, where you raise your arms and legs off the ground as you sit up into a Superman position.

Sample bodyweight workout routine for Crossfit beginners

If you’re just getting started with Crossfit, bodyweight exercises are a great way to ease into things. Crossfit bodyweight workouts could look like this:

– Start with a 5-minute warm-up of light cardio (jogging in place, jumping jacks, etc.)

– Do 10 repetitions of one exercise, then switch to the next one and do 10 repetitions of the next exercise, etc…:

If you do the workout as an “AMRAP” – as many rounds as possible – then you will have a time limit (for example 20 minutes) and you complete as many rounds as possible within the time limit.

If you do the same workout “for time” you will perform the given number of rounds of that workout and note the time needed which is then your score.

There could also be a “time cap” which acts like a “cut-off time” so that the workout doesn´t extend for hours for the less trained athletes.

So one round could look like this:

      • 10 Push-ups
      • 10 Air-Squats
      • 10 Sit-ups
      • 10 Lunges ( alternating legs)
      • 10 Burpees

After you finish the workout, cool down with some light stretching. Remember to listen to your body and take breaks as needed – this is supposed to be fun, not torture!

You can also proceed directly to our list of Crossfit bodyweight workouts below.

female crossfitter doing a box jump
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Tips for staying motivated to do bodyweight workouts

When it comes to working out, some days are easier than others. Sometimes you can’t wait to hit the gym, and other days you can barely find the motivation to get off the couch.

However, there are a few things you can do to help make bodyweight workouts more enjoyable and effective.

First, set yourself up for success by creating a dedicated space for your workout. This could be a corner of your bedroom or living room or even just a small mat in front of the TV.

Second, invest in some quality equipment. This doesn’t have to be expensive – a set of dumbbells or resistance bands can go a long way. Finally, make sure to mix things up. Constantly doing the same workout can not only get boring but can also lead to plateauing.

So change up your routine often, and don’t be afraid to try new exercises. By following these tips, you’ll be on your way to developing a lifelong love of fitness.

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Last words before we start

Crossfit is a bodyweight workout program that has exploded in popularity in recent years. The benefits of Crossfit are many, and the workouts can be scaled to any fitness level. Now go ahead and pick your workouts from the list below, which is quite long but definitely not infinite! This is because bodyweight Crossfit workouts can come in so many variations! Once you have gained some experience, you will start to create your own workouts – I am very sure about that.

Nevertheless, we hope you will enjoy the workouts and that you will continue to push yourself to get stronger and faster.

Let us know what your experiences were. Did you push through?

fit guy doing decline push-ups
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55 Bodyweight Crossfit workouts

Explanation:

“For time” means:

    • as quickly as possible! Sometimes, you will find a “time cap” listed with the workouts. This means that the workout is definitely over once the time cap is reached. If you have finished your workout within the time cap – great! If not, stop your workout and push harder next time to stay within the limit next time.
    • Hero WODs don´t have a time cap for a reason: you honor these heroes by performing “their” workouts! Quitting was no option for them, so it should be no option for you as well! Finishing a brutal workout although it really really hurts already halfway through builds your stamina and your mental toughness which are also traits that are being forged in Crossfit and that will help you in everyday life.

“AMRAP” means

    • “as many rounds as possible” within a given time.
    • Your “score” for the workout would then be the number of rounds plus the repetitions you did in the last (unfinished) round.

“EMOM” means

    • “every minute on the minute”. For example, if you have to do an EMOM consisting of 10 rounds with 10 push-ups each, you start with 10 push-ups. If you finish your 10 push-ups within 20 seconds, you have a 40 seconds break before you will start your next round.
    • If you are unable to finish your exercise within the minute then that´s bad luck for you – in that case, you will do 100 push-ups without a break.

Hero WODs

A Hero WOD is a workout of the day in tribute to those who have given their lives while serving honorably. TheHero WODs listed here were either posted online and/or shared with us by members of the fitness community.

Hero WODs are tough! Once started, they must be finished! If you are new to bodyweight Crossfit workouts, then maybe pick some workouts from further down the list and once you feel confident, try the Hero WODs.

#1 “Loredo”

      • 6 Rounds For Time (no time cap)
      • 24 Air Squats
      • 24 Push-Ups
      • 24 Walking Lunges
      • 400 meter Run

#2 “Griff”

For Time (no time cap)

      • 800 meter Run
      • 400-meter Run (backward)
      • 800 meter Run
      • 400-meter Run (backward)

#3 “Ozzy”

      • 7 Rounds For Time (no time cap)
      • 11 Deficit Handstand Push-Ups (6/4 in)
      • 1,000 meter Run

#4 “Shawn”

For Time (no time cap)

      • 5 mile Run
      • After each 5-minute run interval:
      • 50 Air Squats
      • 50 Push-Ups

#5 “Capoot”

For Time (no time cap)

      • 100 Push-Ups
      • 800 meter Run
      • 75 Push-Ups
      • 1,200 meter Run
      • 50 Push-Ups
      • 1,600 meter Run
      • 25 Push-Ups
      • 2,000 meter Run

#6 “Terry”

For Time (no time cap)

      • 1 mile Run
      • 100 Push-Ups
      • 100-meter Bear Crawl
      • 1 mile Run
      • 100-meter Bear Crawl
      • 100 Push-Ups
      • 1 mile Run

#7 “Dee” (no time cap)

4 Rounds For Time

      • 40 Air Squats
      • 30 Hand-Release Push-Ups
      • 20 Burpees
      • 400 meter Run

#8 “Dallas 5 (FitCops)”

For Time (no time cap)

      • 1 mile Run
      • 100 Elbow Plank Push-Ups
      • 150 Sit-Ups
      • 100 Burpees
      • 150 Lunges

#9 “Maupin” (no time cap)

4 Rounds for Time

      • 800 meter Run
      • 49 Push-Ups
      • 49 Sit-Ups
      • 49 Air Squats

#10 “Mark Klement”

74-44-11 Reps for Time (no time cap)

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

#11 “Hey Buddy”

For Time (no time cap)

Buy-In:

      • 250 meter Run

Then, 5 Rounds of:

      • 10 Lunges
      • 10 Air Squats
      • 10 Sit-Ups
      • 8 Burpees

Cash-Out:

      • 250 meter Run

#12 “Three Fathers”

For Time (no time cap)

      • 1,000 meter Run
      • 100 Push-Ups
      • 200 Sit-Ups
      • 300 Air Squats
      • 1,000 meter Run

#13 “Zachary Tellier”

For Time (no time cap)

      • 10 Burpees
      • 10 Burpees
      • 25 Push-Ups
      • 10 Burpees
      • 25 Push-Ups
      • 50 Lunges
      • 10 Burpees
      • 25 Push-Ups
      • 50 Lunges
      • 100 Sit-Ups
      • 10 Burpees
      • 25 Push-Ups
      • 50 Lunges
      • 100 Sit-Ups
      • 150 Air Squats

#14 “MA3 Oscar Temores”

8 Rounds for Time (no time cap)

      • 11 Hand Release Push-Ups
      • 30 Walking Lunges
      • 19 Sit-Ups

#15 “Whiting”

AMRAP in 19 minutes

      • 1 mile Run
      • Then, 5 Rounds of:
      • 27 Air Squats
      • 18 Push-Ups

If you finish, start again on the run.

#16 “Jack Stanley”

For Time (no time cap)

    • 2,012 meter Run

Directly into, 4 Rounds of:

    • 8 Burpees
    • 26 Jumping Lunges
    • 8 Hand Release Push-Ups
    • 26 Jumping Squats

#17 “Paz”

Cash-In:

      • 1,000 meter Run

Directly into AMRAP in 22 minutes of:

      • 23 Air Squats
      • 7 Burpees
      • 14 Push-Ups

Cash-Out:

      • 1,000 meter Run

#18 “Alan”

For Time (no time cap)

      • 1.5 mile Run
      • 60 Plank Shoulder Taps
      • 15 V-Ups
      • 40 Plank Shoulder Taps
      • 15 V-Ups
      • 40 Plank Shoulder Taps
      • 15 V-Ups
      • 60 Plank Shoulder Taps
      • 1.5 mile Run

#19 “Donna”

5 Rounds for Time (no time cap)

      • 60 High Knees
      • 30 Burpees
      • 20 Chair Dips
      • 10 Air Squats

#20 “Canine Rex”

For Time (no time cap)

7 Rounds of:

      • 500 meter Run
      • 14 Air Squats
      • 14 Lunges (per leg)
      • 14 Sit-Ups
      • 14 Squat Jumps

Directly into:

      • 25 Burpees
      • 1 mile Run

#21 “Maxim 56”

For Time (with a Partner) (no time cap)

Buy-In:

    • 56-second Handstand Hold / Wall Sit

Then, each athlete completes:

    • 56 Burpees
    • 56 Flutter Kicks (4-count)
    • 56 Walking Lunges
    • 56 Hand Release Push-Ups
    • 56 Air Squats

Cash-Out:

    • 5,600 meter Run

#22 “J.T.”

21-15-9 reps of:

      • Handstand push-ups
      • Ring dips (or alternate)
      • Push-ups

#23 “Murph” For time (no time cap)

      • 1-mile Run
      • 100 Pull-ups
      • 200 Push-ups
      • 300 Air Squats
      • 1-mile Run

Crossfit Girls WODs

These bodyweight crossfit workouts are called “benchmark workouts”. They are used to find out, where you are on your fitness journey. You do these workouts again and again with a few months of training in between. That way you are able to track your progress. We have listed those that do not need special equipment like barbells, kettlebells, or rowing machines.

#24 “Mary”

20min AMRAP

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

#25 “Annie”

50-40-30-20-10 Reps of:

      • Double-unders
      • Sit-ups

#26 “Cindy”

20min AMRAP

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

#27 “Barbara”

5 rounds for time / 3 minutes rest after each round

      • 20 pull-ups
      • 30 Push-ups 
      • 40 Sit-Ups
      • 50 Air-Squats

#28 “Nicole”

20-minute AMRAP

      • 400m run
      • 5 Pull-ups

#29 “Angie”

For time:

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

Community workouts

These bodyweight crossfit workouts have been either created by community members or were done as a workout in a CrossFit box.

#30 20 Timer

20 Rounds for Time

      • 5 Push-ups
      • 5 Air Squats
      • 5 Sit-ups 

time cap: 12 minutes

#31 200 air squats

For Time:

      • 200 Air Squats – time cap: 10 minutes

#32 Heads down

3 Rounds for Time:

      • 10 Handstand Push-ups
      • Run 200m

time cap: 5 minutes

#33 Countdown

10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time:

      • Burpees
      • Sit-ups

time cap: 8 minutes

#34 Reverse Pyramid  

      • 50 Sit-ups
      • 40 Push-ups
      • 30 Box Jumps (24” / 20”)
      • 20 Pull-ups
      • 10 Bench Dips
      • 40 Sit-ups
      • 30 Push-ups
      • 20 Box Jumps (24” / 20”)
      • 10 Pull-ups
      • 30 Sit-ups
      • 20 Push-ups
      • 10 Box Jumps (24” / 20”)
      • 20 Sit-ups
      • 10 Push-Ups
      • 10 Sit-ups

#35 20-Minute EMOM

5 rounds of

      • Minute 1: 15 Push-ups
      • Minute 2: 10 Pull-ups
      • Minute 3: 15 Sit-ups
      • Minute 4: 20 Lunges

#36 Cardio WOD

8 Rounds for Time:

      • Run 400m
      • Rest 90 seconds

time cap: 20 minutes

#37 10 to 1

Round 1 will be 10 burpees and 1 pull-up, and so on…

For time:

      • 10-9-8-7-6-5-4-3-2-1 Burpees
      • 1-2-3-4-5-6-7-8-9-10 Pull-ups

time cap: 15 minutes

#38 Tabata Style

32 intervals of 20 seconds of work and 10 seconds of rest. Each movement has 8 rounds.

      • Tabata Pull-ups
      • Tabata Push-ups
      • Tabata Sit-ups
      • Tabata Air Squats

#39 Leg Killer

3 Rounds for Time:

      • 100-ft Walking Lunge
      • 50 Air Squats
      • 50 Hip Extensions

(no time cap)

#40 P-P-S-S

10 Rounds for Time

1 round consists of:

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

time cap: 15 minutes

#41 Pistols and Hands

21-15-9 repetitions of:

      • Pistols
      • Handstand Pushups or Pike Push-Ups

time cap: 15 minutes

#42 Full heart pump

5 Rounds for time

1 Round consist of:

      • 200 Meter Run
      • 20 Burpees

time cap: 18 minutes

#43 Burpees for time

      • 150 Burpees for time

no time cap

#44 Run Forest Run

8 Rounds for Time

1 round consists of:

      • Run 800 Meters
      • Rest 60 seconds

time cap: 45 minutes

#45Thigh killer

5 Rounds for time

1 round consists of:

      • 100 Meter lunges
      • 90 second rest

time cap: 20 minutes

#46 Glute walk

3 Rounds for time

1 round consists of:

      • 25 Walking Lunges each leg
      • 50 Air Squats

time cap: 12 minutes

#47 10 Minutes AMRAP

1 round consists of:

      • 10 Push Ups
      • 10 Mountain Climbers
      • 10 Squat Jumps

#48 20 Minute AMRAP

1 round consists of:

      • 25 Burpess
      • 15 Pistols (each leg)

#49 Cardio Blow

5 Rounds for time

1 round consists of:

      • 15 Air Squat Tuck Jumps
      • 30 Meter Sprint
      • Rest 1 Minute

no time cap

#50 Red Head

5 Rounds for Time

1 round consists of:

      • 400 Meter Run
      • 1 Minute Handstand Hold

time cap: 20 minutes

#51 15 Minute AMRAP

1 round consists of:

      • 20 Push Ups
      • 50 Air Squats

#52 For Time: 500 Burpees

      • 500 Burpees

#53 Full Body

4 Rounds for Time

1 round consists of:

      • 400m Run
      • 40 Air Squats
      • 30 Sit-ups
      • 20 Push-ups
      • 10 Burpees

time cap: 25 minutes

#54 Chest – legs – abs

10 Rounds for Time

1 round consists of:

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

time cap: 15 minutes

#55 1 Round for Time

      • 800 Meter Run
      • 100 Air Squats
      • 800 Meter Run       

no time cap

We would love to hear back from you how you performed on these workouts.

If you liked this article please feel free to like, share and comment. 🙂

Are you looking for some home workout equipment? Then our articles about battle ropes and weight vests might be interesting for you.

If you want to download and printour workout list then please find a PDF list with all the workouts below for free.

55 Bodyweight Crossfit Workouts

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