Although CrossFit continues to grow in popularity, many still have reservations about the so-called “Hulk exercise,” which was originally practiced primarily by soldiers and police officers.
But you don’t have to be a superhero to practice CrossFit.
With some physical experience and stamina, you can try this exclusive sport without an expensive membership in a specialized CrossFit box, without any equipment at home, with our exercise video.
You can do that with CrossFit training.
CrossFit is equally varied, high-intensity, and effective for gaining muscle, losing fat, and general fitness.
Additionally, a CrossFit workout challenges all major muscle groups and allows them to work together functionally in complex movement patterns.
Train all basic motor skills (strength, speed, endurance, flexibility and coordination) by combining technical strength exercises with high intensity interval training.
Furthermore, CrossFit is competitive in nature and therefore especially motivating.
Our CrossFit home workout also offers all of this: the renowned CrossFit trainer René from CrossFit Afterlife in Hamburg has created a workout that combines all the elements mentioned.
CrossFit: Clean Execution Is the Foundation
Not everyone wants to show their weaknesses among tough athletes who have been around for a long time. Although we can assure you that everyone here started small and CrossFitters are very social and athletic.
With home training you can find out if your fitness and strength are already at a good level and if you enjoy intensive training. The challenge is suitable for both beginners and advanced athletes who are simply doing more reps.
However, you must not have any physical limitations and adequately master the basic exercises, since these are performed at high speed.
While weights in the form of barbells, kettlebells, medicine balls, or equipment such as pull-up bars, jump boxes, rowing ergometers, or airbikes are often used in the CrossFit box, René doesn’t use any fitness accessories so you can try the training flexibly at home.
In any case, you should have a mat, a towel and a drink ready.
This is how the “AMRAP” challenge is structured
Home workouts aren’t about building helmets, they’re about performance over time. The focus is on a HIIT challenge with a workout of the day (WOD). The best CrossFiters and trainers create new workouts every day to compete with others.
Coach René chose the “AMRAP” mode for his training: it stands for “As Many Repetitions As Possible”, that is, as many repetitions as possible in a given time.
- The workout consists of five exercises, each of which is done for 60 seconds as fast as possible.
- After one exercise, go straight to the next without a break. Don’t worry: the timer signals the change on time.
- Only after all five exercises is there a short respite and a drinking break.
- The training consists of three rounds.
- Important: Count your reps for each exercise and add them up after each round – this results in your round score, which you must maintain or beat.
The difficulty is finding a rhythm where you can do as many reps as possible, but still not tire out by the third round.
The five training exercises.
1. Overhead squats
For the first exercise, the overhead squat, stand with your feet shoulder-width apart, your hands in front of you, your glutes pulled back wide and your knees out. From the deep 90-degree squat you return to a standing position, you can actively push your hips forward.
Make sure to keep your back and head straight and squeeze your butt as you go up. Do as many Air Suqats as you can in the first minute – you want your glutes and legs to work.
Then go to exercise two: René and his stopwatch will signal the change on time.
2. Butterfly crunches
For butterfly crunches, sit on the floor, bringing the soles of your feet together in front of you letting your knees drop out.
From the seat, lower yourself onto the mat in a controlled manner until your upper body is supported and the backs of your hands have touched the ground above your head once.
From a lying position, use the strength of your abdominal muscles to return to the seat and touch the floor in front of your feet with your fingertips. Otherwise they stay on the ground all the time; here only the core muscles work. Pay attention to body tension.
3. Push-ups with manual release
From the seat it goes straight into the pushup, which you do about shoulder-width apart. But be careful: when you’ve reached the bottom, briefly raise your hands in the air to release the tension and build it up again. The buttocks should always lift slightly before the upper body; this makes it much more demanding.
If you’re not that fit yet, you can also do the push-ups on your knees. However, when you hit the bottom, you briefly release your hands from the ground before pushing hard again.
Keep your back straight, actively roll your shoulders back, and avoid arching your back.
Also, don’t throw your head back, but look relaxed between your hands, and don’t forget to breathe, even if your triceps feel like they’re panting.
4. Reverse lunges
Reverse lunges are back lunges: stand tall and take a step back. Make sure you have a right angle at the knee joint and don’t allow your knees to collapse inward, but gently and actively push them outward.
It can be helpful to raise the tips of your toes a little, so that you also optimally activate the leg muscles, up to the buttocks.
The rear knee should touch the ground briefly and in a controlled manner. Then push yourself back up hard and switch legs – left, right, or vice versa – until the minute is up and your legs are shaking.
5. Russian twists
The last exercise before the break is the Russian Twist: Sit on your mat, lift your feet and twist your upper body from left to right (or vice versa) and briefly touch the ground with your hands on either side for full range. . of movement to exhaust.
The hips or lower body remain as stable as possible and rotate primarily from the lateral abdominal muscles.
After these five exercises, you really deserve your first break. Use them to take a deep breath, lower your heart rate, grab a drink, and add up the reps of all five exercises.
The result represents your first score, and you have to maintain or even beat it in the next two rounds.
Do you add up the reps from all three rounds in the end and maybe even make CrossFit champion Rene look old with his fabulous 642 reps?