10 CrossFit Workouts without Equipment


Upper Body

  • Pushups
  • Handstand pushups against a wall (put a pillow at the base) or with your feet on a chair as a modification.
  • Double-Unders (jump rope and have the rope pass twice under your feet with every jump).
  • Pull-ups (and if there isn’t anything near you to do pull-ups on, then sub the movement out for ring rows. Find something (MAKE SURE it’s STURDY) to pull yourself up to such as a desk.

Lower Body

  • Squats
  • Split Squats (put one leg on something low like a bench, other leg in a lunge out in front, squat down and up, touching your knee to the ground. Make sure that your other knee (lunged out in front of you) never passes in front of your toes. Also, try to make sure that you knees don’t cave in, but are tracking directly over your toes. Then switch legs.
  • Pistols (one-legged Squats)
  • Walking lunges

Core

  • Sit-ups (butterfly the legs, touch the ground behind you, then touch your toes)
  • V-ups (sitting on your butt, and without letting your torso or legs touch the ground move into a “v” position, touching your hands to your toes, and then back down to the ground).
  • Toe-Touches (lie on your back with legs straight up in the air (90 degree angle). Touch your toes, release back to the ground).
  • Hollow Hold (lie on your back, lift feet, legs, upper back, arms, and head off of the ground).
  • Superman Arch (lie on your stomach, lift arms, head, legs, and feet at the same time, release).
  • Planks (with weight on your back. Matt asks me to sit on him haha)
  • Side Planks

Rep Schemes

Obviously your rep schemes depend on your choice of movement along with weights, but here are some ideas:

  • 8, 10, or 15 minutes EMOM – Every Minute on the Minute (complete the reps in the minute, repeat once the next minute starts).
  • 21-15-9 (classic CrossFit rep scheme)
  • 60-30-15
  • 8, 10 or 12 minute AMRAP