If you’re looking to get a fit and ripped body, then look no further than these body weight Crossfit workout of the Day. Crossfit is a workout that is perfect for people of all ages and fitness levels. This workout is simple to follow and can help you achieve results quickly.
Bodyweight WODs, which offer you a challenge deserving of the CrossFit name by using nothing but your body weight, are possible to complete.
Even though we’re eliminating the majority of the movements that are generally considered to be “difficult” (such as dumbbell snatches, cleans, and kettlebell swings), they’re by no means simple. It’s time to explore bodyweight workouts and all that they can offer you.
Basic Bodyweight CrossFit WOD Movements
You should make sure you have the fundamentals down if you want to try bodyweight WODs. There are always scaling options, but it will be beneficial if you have the ability to do the following at a minimum:
Push-ups and Scaling Options
Some people find push-ups to be a little more difficult. There are many scaling options, so you don’t need to be able to do a full push-up before you can comfortably complete a bodyweight WOD, but a push-up is essential for determining whether you can complete a Rx.
When there are scaling options available, you might find it easier for you to perform push-ups on your knees or with your hands on a box (until you’re ready to advance a level).
Air Squats
The easiest bodyweight exercise to do is the air squat. An Air Squat can be scaled to your strength and mobility levels, and the majority of people can perform them to some degree. Half squats are an option if you are unable to reach full squat depth.
The great thing about Air Squats is that you can reduce the number of reps if you lack the strength to maintain a high volume.
5 Body Weight Crossfit Workout of the Day
If you’re looking for a body weight CrossFit workout to do this week, we’ve got just the perfect WOD ideas for you. Let’s dive in:
1. It’s A Trap
Breakdown:
- 100 Burpees For Time
- E2MOM Starting at 0: 200m Run
Imagine performing 100 Burpees every two minutes while also running 200 meters in between. Most people need two minutes to complete 200 meters, so you may only have half that time to finish the burpees.
You continue exercising until all of the burpees have been completed, but you must maintain a high level of intensity during this exercise.
2. Cindy’s Cousin
Breakdown:
(20 Minute AMRAP)
- 5 Burpees
- 10 Push-ups
- 15 Air Squats
Although Cindy is an AMRAP with Pull-Ups, we wanted to highlight Cindy’s Cousin because it enables those of us without access to a rig to complete the exercise.
This exercise is just as challenging as Cindy, if not more so, because burpees require significantly more effort than pull-ups.
3. The Migraine
Full breakdown:
- 1000m Run
- 100 Double Unders
- 900m Run
- 90 Double Unders
- 800m Run
- 80 Double Unders
Although running is substituted for rowing in the Migraine, we believe that the additional bodyweight challenge provided by running makes this workout even more (in)famous.
With this one, you’ll need to be persistent and move along at a good pace that enables you to perform Double Unders reliably while controlling fatigue.
4. The Longest Mile
Full breakdown (4 rounds for time):
- 10 Burpees
- 100 meter Run
- 10 Air Squats
- 100 meter Run
- 10 Push-ups
- 100 meter Run
- 10 Sit-Ups
- 100 meter Run
You’ll notice that 1,600 meters, or one mile, is what you’re running over the course of the four rounds. As a result, you run a mile in sixteen intervals, each one requiring a different movement to maintain the challenge.
We don’t advise sprinting the 100 meters because it gets difficult quickly!
5. Zachary Tellier
Full breakdown (for time):
- 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
On paper, Zachary Tellier seems fairly simple, but in reality, the costs add up quickly. The goal is to finish the rounds by starting with 10 burpees, then repeating them while adding 25 push-ups. When you’ve finished the list, you repeat the process and add one more movement to it.
Body Weight Crossfit Workout of the Day: Pros & Cons
Here are some drawbacks and benefits of performing body weight WODs.
For Drawbacks:
1. It’s Not As Exciting
If you thrive with heavy barbells or high rep, efficiency-driven movements, bodyweight WODs can be a bit boring. You’ll undoubtedly get bored with the same old story if all you ever do is bodyweight workouts.
You should incorporate them occasionally to keep things interesting so that you never find them to be monotonous.
2. Movements Are Limited
Bodyweight workouts aren’t as restricted as you might initially believe, but since you’re not lifting a single weight, the entire weightlifting modality is still excluded. That’s enough of a turn-off for some people to make them decide against doing bodyweight WODs altogether.
In general, people don’t like how pulling options are also limited and you can only push with your upper or lower body. Though technically bodyweight exercises, pull-ups require a rig to be performed, so we haven’t included them in this list.
For Benefits:
1. Quality
It’s much simpler to concentrate on the quality and control of your reps when you’re not using bars or weights. That teaches you how to move your body in an Air Squat effectively, which translates remarkably well to Front Squats, Thrusters, and Snatches.
You can develop your capacity and strength in the Push Jerk, Split Jerk, and Bench Press by learning how to control push-ups. Just because you aren’t using weight doesn’t necessarily mean that you aren’t improving.
Simply put, you’re working through a different medium until you have the caliber to support it.
2. Accessibility
The accessibility of bodyweight WODs is one of their best features. You can perform them without even using a CrossFit box. All you need is enough room to move around in and a positive outlook. You can perform a bodyweight WOD almost anywhere if you have those.
Additionally, every bodyweight movement has a fantastic scaling option, making them simpler for individuals to master over time. If a workout requires push-ups and you don’t yet have them, don’t worry; if you keep working toward them with the scaled variants, they will eventually come.
3. It’s Safer
It should come as no surprise that bodyweight workouts are secure, and they stand out among all other WODs as the safest choice.
It is much simpler to concentrate on the effectiveness of how your body moves when you simply remove external equipment like bars, dumbbells, and machines.
It’s all based on what your body can do and how well you can move it; you’ll never have a heavy weight fall on top of you or be placed in a vulnerable position.
Conclusion
Body weight Crossfit workouts are a great way to get your body moving and work up a sweat. They are easy to set up and can be completed in a short amount of time. This workout can help improve your strength, stamina, and cardio.