10 Crossfit Bodyweight Workouts to Elevate Your Fitness

In this article, you will discover a collection of effective and challenging workouts that require no equipment beyond your own bodyweight. These workouts, tailored specifically to Crossfit enthusiasts, are designed to strengthen and tone your muscles, improve your cardiovascular endurance, and increase your overall fitness level. Whether you are a beginner or an experienced fitness enthusiast, these workouts will provide you with a diverse range of movements and intensities to enhance your physical abilities and take your fitness journey to new heights.

 

Crossfit Bodyweight Workouts to Elevate Your Fitness

Workout 1: The Murph

– Description of The Murph workout

The Murph workout is a challenging fitness routine that was created in honor of Navy Lieutenant Michael P. Murphy, who was killed in action in Afghanistan in 2005. It is one of the most famous CrossFit workouts and consists of a combination of running, pull-ups, push-ups, and squats. The workout is a way to pay tribute to Lieutenant Murphy’s sacrifice and is often done on Memorial Day in the United States.

– Benefits of The Murph workout

The Murph workout offers a variety of benefits. Firstly, it is a full-body workout that engages multiple muscle groups, helping to build strength and improve overall fitness. Secondly, it is a high-intensity workout that can help increase cardiovascular endurance and improve stamina. Additionally, The Murph workout promotes mental toughness and resilience, as it requires mental focus and determination to complete.

– How to perform The Murph workout

To perform The Murph workout, start with a one-mile run. After the run, complete 100 pull-ups, 200 push-ups, and 300 squats. You can break up the pull-ups, push-ups, and squats into sets and rest as needed. Finally, finish the workout with another one-mile run. It is important to maintain proper form throughout the workout to prevent injury and maximize the benefits.

Workout 2: Cindy

– Description of Cindy workout

The Cindy workout is a classic CrossFit bodyweight workout that consists of a combination of pull-ups, push-ups, and air squats. It is a high-intensity workout that focuses on muscular endurance and cardiovascular fitness. The workout is named after a CrossFit athlete, Cindy Martin, who was known for her impressive fitness level.

– Benefits of Cindy workout

The Cindy workout offers several benefits. It helps to improve upper body strength through pull-ups and push-ups, while also targeting the lower body and core muscles with air squats. Additionally, the high number of repetitions in each exercise helps to build muscular endurance. The Cindy workout also provides a cardiovascular challenge, as it is performed as many rounds as possible in a specific time frame.

– How to perform Cindy workout

To perform the Cindy workout, start with 5 pull-ups, 10 push-ups, and 15 air squats. Complete as many rounds as possible in 20 minutes, aiming to maintain a steady pace throughout. It is essential to maintain proper form in each exercise to prevent injury and ensure maximum benefit. Beginners can modify the workout by using assistance for pull-ups or choosing a shorter time frame.

Workout 3: Annie

– Description of Annie workout

The Annie workout is a combination of double-unders and sit-ups. Double-unders involve jumping rope and rotating the rope twice for every jump. This workout is named after CrossFit athlete Annie Thorisdottir, who won the title of “Fittest Woman on Earth” in the CrossFit Games multiple times.

– Benefits of Annie workout

The Annie workout has several benefits. It helps improve coordination and agility through the double-unders, as the exercise requires precise timing and rhythm. Additionally, the sit-ups target the abdominal muscles, helping to build core strength. The Annie workout also offers a cardiovascular challenge, as the double-unders elevate the heart rate and promote endurance.

– How to perform Annie workout

To perform the Annie workout, start with 50 double-unders followed by 50 sit-ups. Then, proceed to 40 double-unders and 40 sit-ups, and continue decreasing the repetitions until reaching 10 double-unders and 10 sit-ups. The workout should be performed for time, aiming to complete it as quickly as possible while maintaining proper form. Beginners can modify the workout by reducing the number of repetitions or using single-unders instead of double-unders.

Workout 4: Fran

– Description of Fran workout

The Fran workout is a demanding CrossFit workout that combines thrusters and pull-ups. Thrusters involve a combination of a front squat and a shoulder press, while the pull-ups target the upper body. It is a high-intensity workout that focuses on building strength and muscular endurance.

– Benefits of Fran workout

The Fran workout offers several benefits. It targets multiple muscle groups, including the legs, shoulders, and back, helping to build overall strength and muscle tone. The high-intensity nature of the workout also provides a cardiovascular challenge, increasing heart rate and improving endurance. Additionally, the Fran workout can help improve grip strength and upper body pulling power through the pull-ups.

– How to perform Fran workout

To perform the Fran workout, start with 21 thrusters followed by 21 pull-ups. Then, proceed to 15 thrusters and 15 pull-ups, and finish with 9 thrusters and 9 pull-ups. The workout should be completed for time, with the goal of finishing it as quickly as possible while maintaining proper form. It is important to choose an appropriate weight for the thrusters to ensure proper execution and prevent injury.

10 Crossfit Bodyweight Workouts to Elevate Your Fitness

Workout 5: Helen

– Description of Helen workout

The Helen workout is a CrossFit benchmark workout that combines running, kettlebell swings, and pull-ups. It is a high-intensity workout that focuses on both cardiovascular fitness and muscular endurance.

– Benefits of Helen workout

The Helen workout offers several benefits. It is a full-body workout that engages multiple muscle groups, helping to build overall strength and muscle tone. The combination of running, kettlebell swings, and pull-ups also provides a cardiovascular challenge, boosting endurance and improving aerobic capacity. Additionally, the Helen workout helps improve grip strength and upper body pulling power through the pull-ups.

– How to perform Helen workout

To perform the Helen workout, start with a 400-meter run. After the run, complete 21 kettlebell swings followed by 12 pull-ups. Repeat the sequence for a total of three rounds. The workout should be completed for time, with the aim of finishing it as quickly as possible while maintaining proper form. Beginners can modify the workout by reducing the distance of the run or using assistance for the pull-ups.

Workout 6: Angie

– Description of Angie workout

The Angie workout is a challenging CrossFit bodyweight workout that consists of a combination of pull-ups, push-ups, sit-ups, and air squats. It is designed to test muscular endurance and cardiovascular fitness. The workout is named after Angie, a CrossFit athlete who was known for her strength and performance.

– Benefits of Angie workout

The Angie workout offers several benefits. It engages multiple muscle groups and provides a full-body workout, helping to build overall strength and muscle tone. The high number of repetitions in each exercise helps to improve muscular endurance. Additionally, the combination of pull-ups, push-ups, sit-ups, and air squats provides a cardiovascular challenge, improving aerobic capacity and endurance.

– How to perform Angie workout

To perform the Angie workout, start with 100 pull-ups, followed by 100 push-ups, 100 sit-ups, and 100 air squats. Complete all repetitions of one exercise before moving on to the next. The workout should be completed for time, with the goal of finishing it as quickly as possible while maintaining proper form. Beginners can modify the workout by reducing the number of repetitions or using assistance for the pull-ups.

10 Crossfit Bodyweight Workouts to Elevate Your Fitness

Workout 7: Barbara

– Description of Barbara workout

The Barbara workout is a challenging CrossFit workout that consists of a combination of pull-ups, push-ups, sit-ups, and air squats. It is designed to test muscular endurance and cardiovascular fitness. The workout is named after Barbara Ann, a CrossFit athlete who was known for her dedication and strength.

– Benefits of Barbara workout

The Barbara workout provides multiple benefits. It helps to improve muscular endurance by engaging multiple muscle groups and performing a high number of repetitions. Additionally, the workout offers a cardiovascular challenge, elevating the heart rate and improving aerobic capacity. The combination of exercises targets the upper body, core muscles, and lower body, helping to build overall strength and muscle tone.

– How to perform Barbara workout

To perform the Barbara workout, start with 5 rounds of 20 pull-ups, 30 push-ups, 40 sit-ups, and 50 air squats. Rest for three minutes between each round. The workout should be completed for time, with the goal of finishing it as quickly as possible while maintaining proper form. Beginners can modify the workout by reducing the number of repetitions or using assistance for the pull-ups.

Workout 8: Chelsea

– Description of Chelsea workout

The Chelsea workout is a challenging CrossFit workout that consists of a combination of pull-ups, push-ups, and air squats. It is designed to test muscular endurance and cardiovascular fitness. The workout is named after Chelsea, a CrossFit athlete who was known for her strength and determination.

– Benefits of Chelsea workout

The Chelsea workout offers several benefits. It helps to improve muscular endurance through a high number of repetitions in each exercise. The combination of pull-ups, push-ups, and air squats engages multiple muscle groups, helping to build overall strength and muscle tone. Additionally, the workout provides a cardiovascular challenge, improving aerobic capacity and endurance.

– How to perform Chelsea workout

To perform the Chelsea workout, complete 5 pull-ups, 10 push-ups, and 15 air squats every minute on the minute for 30 minutes. Each set of exercises should be completed within the minute, and any remaining time should be used for rest. The goal is to maintain a consistent pace throughout the workout and complete all rounds within the minute. Beginners can modify the workout by reducing the number of repetitions or using assistance for the pull-ups.

Workout 9: Mary

– Description of Mary workout

The Mary workout is a challenging CrossFit bodyweight workout that consists of a combination of handstand push-ups, pistol squats, and pull-ups. It is designed to test upper body and lower body strength, balance, and muscular endurance. The workout is named after Mary, a CrossFit athlete who excelled in bodyweight movements.

– Benefits of Mary workout

The Mary workout offers several benefits. It targets multiple muscle groups, including the shoulders, legs, and back, helping to build overall strength and muscle tone. The combination of handstand push-ups, pistol squats, and pull-ups also challenges coordination and balance. Additionally, the high number of repetitions in each exercise helps to improve muscular endurance.

– How to perform Mary workout

To perform the Mary workout, complete as many rounds as possible in 20 minutes of 5 handstand push-ups, 10 pistol squats (alternating legs), and 15 pull-ups. The goal is to maintain proper form in each exercise and perform as many rounds as possible within the time frame. Beginners can modify the workout by reducing the number of repetitions or using assistance for the handstand push-ups or pull-ups.

Workout 10: Kelly

– Description of Kelly workout

The Kelly workout is a challenging CrossFit workout that consists of a combination of running, box jumps, and wall ball shots. It is designed to test cardiovascular fitness, leg strength, and endurance. The workout is named after Kelly, a CrossFit athlete who excelled in endurance workouts.

– Benefits of Kelly workout

The Kelly workout provides several benefits. It combines running with box jumps and wall ball shots, engaging the legs and cardiovascular system. The running component improves aerobic capacity and endurance, while the box jumps target leg strength and explosiveness. The wall ball shots engage multiple muscle groups, including the legs, core, shoulders, and back, helping to build overall strength and muscle tone.

– How to perform Kelly workout

To perform the Kelly workout, start with a 400-meter run. After the run, complete 30 box jumps and 30 wall ball shots. Repeat the sequence for a total of five rounds. The workout should be completed for time, with the goal of finishing it as quickly as possible while maintaining proper form. Beginners can modify the workout by reducing the distance of the run or using a lower box height for the box jumps.

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