5

votes

Bodyweight Crossfit

Answered on August 19, 2014
Created July 27, 2011 at 11:53 PM

Is there anything similar to crossfit's work out of the day that only consists of bodyweight exercises?

Medium avatar

(19469)

on July 28, 2011
at 11:58 PM

Ah yes, pistol squats, bear crawls, all excellent movements! I usually fall back on bodyweight circuits when I'm stuck "on vacation" and need to satisfy my movement impulse ;)

40449b985898b088a64660b40f329f0f

(951)

on July 28, 2011
at 10:57 PM

This is great! Thanks so much.

1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on July 28, 2011
at 12:14 PM

Find whatever bodyweight movement is hardest for you and hit it all the time. Do pistols, planche pushup progressions, muscle ups... anything that requires a lot of strength.

6371f0ae0c075ded1b8cd30aafd4bf16

on July 28, 2011
at 04:19 AM

Don't forget bear crawls.

58cc17a77bca6e503dcf6bf6471b76a1

(478)

on July 28, 2011
at 03:51 AM

Some of us are not wealthy enough to pay CrossFit membership to get proper training for Olympic weight lifting. I'd love to but in my current budget that's just not possible now. So doing bodyweight movements are actually great workout and works for me. Just my thought.

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7 Answers

best answer

5
77877f762c40637911396daa19b53094

(78467)

on July 27, 2011
at 11:57 PM

I posted it here before but can't locate it. So here it is:

Comprehensive bodyweight workout list for download

2
5a48fcbc0493af7392017b6086d70880

on July 28, 2011
at 12:41 AM

this may help

http://gymnasticswod.com

2
Medium avatar

(19469)

on July 28, 2011
at 12:25 AM

Crossfit workouts I have attended at local boxes almost always include the following body weight exercises...

Push-ups

Squats

Lunges

Squat-jumps

Burpees

For the most part, they have also been timed AMRAP (as many rounds as possible) WOD's, so you could take the aforementioned exercises, put them into a circuit, give yourself a time limit, set your stopwatch, and go.

For example... 10 push-ups, 10 squats, 10 lunges, 10 squat jumps, 10 burpees AMRAP in 15 minutes.

If you do this with a modicom of intensity, Crossfit level suffering is guaranteed.

1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on July 28, 2011
at 12:14 PM

Find whatever bodyweight movement is hardest for you and hit it all the time. Do pistols, planche pushup progressions, muscle ups... anything that requires a lot of strength.

6371f0ae0c075ded1b8cd30aafd4bf16

on July 28, 2011
at 04:19 AM

Don't forget bear crawls.

Medium avatar

(19469)

on July 28, 2011
at 11:58 PM

Ah yes, pistol squats, bear crawls, all excellent movements! I usually fall back on bodyweight circuits when I'm stuck "on vacation" and need to satisfy my movement impulse ;)

1
27e79ef3308bb5f2d7bd04ee7eea7b79

(2038)

on July 28, 2011
at 01:19 PM

Here's a great selection from my Crossfit box. There's a wide variety here and you can choose one or more for each workout.

https://spreadsheets.google.com/ccc?key=0AruV44y63pNbdFpZNUFkdFU5akRPNnVETzRGMkNUM0E&hl=en#gid=0

40449b985898b088a64660b40f329f0f

(951)

on July 28, 2011
at 10:57 PM

This is great! Thanks so much.

1
58568aa361c9e257e545d514c91a3513

on July 28, 2011
at 12:44 AM

Just out of curiosity why do you only want to do bodyweight movements? They are a great tool to train with but weighted movements such as Olympic and power lifting in tandem with body weight movements will provide superior results.

Training aside check out this site wodshop.org and type in bodyweight and a workout pops up for you. Each time you refresh it a new bodyweight option appears. It's unreal. There is no set program with JUST bw movements and you should be careful because gymnastic usage also can be overtrained.

My .02

Matt

58cc17a77bca6e503dcf6bf6471b76a1

(478)

on July 28, 2011
at 03:51 AM

Some of us are not wealthy enough to pay CrossFit membership to get proper training for Olympic weight lifting. I'd love to but in my current budget that's just not possible now. So doing bodyweight movements are actually great workout and works for me. Just my thought.

0
1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on July 28, 2011
at 12:13 PM

If you're interested in parkour, check out http://zombiefit.org/

It almost never involves external weights and they post a WOD just like any other CF blog

0
B7fe999ef83f47632f8708571c27d53d

on July 28, 2011
at 11:33 AM

I would check out Convict Conditioning & Naked Warrior if you are looking for a bodyweight workout program, as well.

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