How to Make Your Own Crossfit Workout


CrossFit is a strength-and-conditioning program that incorporates many training methods into a workout of the day -- or WOD. A WOD combines various exercises into a high-intensity interval training regimen that you can perform at affiliated gyms, known as boxes. But not everyone has time to make it to the gym or money to buy a lot of expensive equipment. Since the concept of CrossFit is so flexible, you can create your own WOD to do at home with little equipment.


    • Consult with your physician before beginning any new exercise routine.
    • Stay hydrated by drinking enough water, and if you experience dizziness or nausea, stop and rest until these feelings subside. Seek medical help if necessary.

A CrossFit workout consists of a warm-up, the workout and a cooldown period. The main workout involves a circuit of exercises targeting various muscle groups and focusing on body-weight and functional, multi-joint movements.

After warming up, begin the actual workout. Using a watch or a timer, do as many reps as you can safely complete with proper form of each exercise during the time interval. To begin, try a time interval of 30 seconds, with a 10-second rest period. Complete each exercise in the circuit, rest for a full minute, then begin the circuit again. Complete the circuit at least twice for a great workout. End with a cooldown period.

Things You'll Need

  • A stopwatch, or device that can be used to time each interval
  • Jump rope, step, exercise ball (optional)

Step 1: Warm Up for Five Minutes

Do light to moderate activity such as marching in place, stepping up on a step, jumping rope or dynamic stretching.

Step 2: Start With Squats

Perform as many squats as you can using proper form during the interval. To perform a squat, stand with your feet shoulder-width apart and bend your knees until your thighs are parallel to the ground. Return to the starting position. Do not let your knees move in front of your toes, and look forward with your eyes at a spot several feet in front of you. Rest for 10 seconds.

Step 3: Do Pushups

Perform as many as you can in 30 seconds. Beginners may start with their knees on the floor. Keeping your back straight, bend your elbows until your chest is close to or touches the floor. Keep a neutral head position, not letting your chin come to the chest. Rest for 10 seconds.

Step 4: Perform Interval Lunges

To perform a lunge, start by standing with your feet about hip-width apart. Step forward with your right leg and with the weight concentrated on your right leg, bend your knee until your right thigh is parallel to the ground. Do not let your left knee touch the ground. Return to starting position by pushing off with your right leg. Staring at a spot several feet ahead will help to maintain balance. Repeat the movement with your left leg. Continue alternating legs for the entire 30-second interval. Rest for 10 seconds.

Step 5: Do Mountain Climbers

To perform mountain climbers, begin in pushup position. Bring one leg toward your chest, touching your foot to the ground. Alternate legs by stepping or jumping your forward leg back and bringing the other leg forward. Repeat this movement for the entire interval. Rest for 10 seconds.

Step 6: Perform Situps

Begin a 30-second interval of situps. You may use an exercise ball. Sit with your lower back on the exercise ball -- if you are using one -- and ensure that you reach a stable position. Crossing your arms across your chest, sit forward. Briefly pause at the top of the movement, then lower back down in a slow and controlled manner. Repeat the situps for the entire interval. Rest for 50 seconds

Step 7: Cool Down

Cool down for at least five minutes. Static stretches may be part of the cooldown, holding each stretch for about 20 seconds.

Perform CrossFit-style workouts at least three times a week to achieve to better overall health and fitness. As you complete more workouts, increase the number of reps during each time interval, and complete each series additional times.


    •  **To personalize the workout**, add, remove or rearrange the order of exercises, increase or decrease the time intervals or add simple equipment such as a chair or step, jump rope or weights. 
    • A warm-up can be a series of dynamic, moving stretches, jumping rope, marching in place or any mild, low-intensity movement. The cooldown should be at least five minutes and can include walking in place and holding static stretches for 20 seconds.
    • Pay attention to using good form.  Stop doing reps when proper form is being compromised.

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