This is a simple, yet effective CrossFit workout that you can do at home with just a few pieces of equipment. This workout is perfect for those who are new to CrossFit, or anyone who wants a quick and easy workout that will leave them feeling sweaty and satisfied.
The beauty of CrossFit is that it can be done anywhere, at any time, and with very little equipment. This particular workout requires a jump rope, a set of dumbbells, and a pull-up bar (if you don’t have one, a sturdy tree branch will do).
Warm up for this workout by jumping rope for 3-5 minutes, or by doing some light cardio of your choice. Then, it’s time to get started on the main workout.
For this workout, you will do each exercise for 1 minute, with a 1 minute rest in between. The goal is to see how many reps you can get in each minute.
22.2 CrossFit Workout
1. Jumping jacks
Start by standing with your feet together and your arms at your sides. From here, jump up and spread your legs out to the sides while simultaneously bringing your arms up above your head. Return to the starting position and repeat. That’s one rep. Aim for 30-60 seconds of continuous jumping jacks.
2. Dumbbell swings
How to do dumbbell swings: Start by holding a dumbbell in each hand, with your feet shoulder-width apart. Bend at the hips and lower the weights down between your legs. From here, explosively drive your hips forward and swing the weights up to shoulder level. Allow the momentum of the weights to carry your arms back down between your legs, and then repeat the movement. That’s one rep. Aim for 30-60 seconds of continuous swings.
3. Jumping rope
Start by holding an end of the rope in each hand, with the rope behind you. Swing the rope over your head and under your feet, and then jump as the rope passes underneath you. Keep a smooth and even rhythm as you jump, and try to stay on your toes. Aim for 30-60 seconds of continuous jumping.
Start in a plank position, with your hands shoulder-width apart and your feet hip-width apart. Bend your elbows and lower your chest down to the ground. Once your chest touches the ground, press back up to the starting position and repeat. That’s one rep. Aim for 30-60 seconds of continuous pushups.
Start by lying on your back on the ground with your knees bent and your feet flat on the ground. Place your hands behind your head, and then curl your torso up off the ground and towards your knees. Once you’ve reached your knees, reverse the motion and return to the starting position. That’s one rep. Aim for 30-60 seconds of continuous situps.
6. Pull-ups (or tree branch rows)
Start by grabbing a pullup bar with an overhand grip, hands shoulder-width apart. Hang from the bar with your legs straight and your feet off the ground. From here, pull yourself up until your chin clears the bar. Lower yourself back down to the starting position and repeat. That’s one rep. Aim for 30-60 seconds of continuous pullups.
Start by standing with your feet shoulder-width apart and your hands at your sides. Lower your hips back and down as if you were going to sit in a chair, keeping your back straight and your knees over your ankles. Once your thighs are parallel to the ground, press back up to the starting position and repeat. That’s one rep. Aim for 30-60 seconds of continuous squats.
8. Plank hold
Start in a pushup position, with your hands shoulder-width apart and your feet hip-width apart. Bend your elbows and lower yourself down so that your forearms are on the ground. Keep your back straight and your core engaged, and hold this position for as long as you can. Aim for 30-60 seconds.
Start in a standing position with your feet shoulder-width apart and your hands at your sides. Lower your body down into a squat, place your hands on the ground, and kick your feet back into a pushup position. Quickly jump your feet back under your hips and stand up, reaching your arms overhead. That’s one rep. Aim for 30-60 seconds of continuous burpees.
After you’ve completed all 9 exercises, take a 1-2 minute break, and then repeat the circuit one more time.
That’s it! A simple, yet effective CrossFit workout that you can do at home with minimal equipment. Give it a try and see how you do.
What is the CrossFit 22.2 workout?
What is the CrossFit 22.1 workout?
Is there a 22.4 CrossFit workout?
- 8 strict handstand pushups
- 12 single-leg squats (6 per leg)
- 16 hanging knee raises
For the handstand pushups, you will need to have your feet elevated on a box or other object. For the single-leg squats, you will need to hold onto something for balance. And for the hanging knee raises, you will need to grab a pullup bar with your hands shoulder-width apart.