CrossFit exercises

11 CrossFit exercises that you can do in your living room and without material

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CrossFit is a sport whose main movements and exercises have their origin in military training, and some years ago it started to become fashionable. Despite the fact that it is a form of physical activity that requires specific facilities, more and more gyms and sports centers offer this activity in their repertoire.

Despite the need to have specific equipment for your practice, certain CrossFit movements can be performed without equipment, using only our own body weight for this, so we can adapt these exercises to be performed in our living room.

Best CrossFit exercises

Roll to candlestickCrossFit exercises

With this exercise, we will mainly work the muscles of our core, lower body, and hip flexors.

To perform the ” roll to candlestick ” movement, we will start by standing upright (it is advisable to use a mat or mat since we are going to lie on the floor) with the mat or mat on our back. In the first phase of the movement, the goal is to adopt a position similar to squatting. Then, we will drop onto the mat as if we were rolling on our back (hence the name ” roll “).

When we find ourselves lying on the ground, we should adopt a fully stretched posture, with our arms extended over our heads. To get back on our feet, we must use the momentum of the rollback to “jump” forward and stand up. All these steps are performed without intermediate breaks.

If we are looking to add intensity and difficulty to the exercise, we can try to stand up on one leg, as if it were a pistol squat.

Spartan push-upsCrossFit exercises

Spartan push-ups are a variant of the classic flexes that will undoubtedly mean an increase in both the difficulty and intensity of our training while generating great work for both the pectoral muscles and the triceps and core.

In the initial position, we will position ourselves with one of our arms at the same height as in the classic push-ups, but with the opposite arm slightly delayed. That is, in the initial position, our hands are diagonal to each other. We will proceed to perform the push movement.

When doing the push, we will make a plyometric jump intended to change the support: the hand that was previously behind will now move to the classic position and the opposite arm will be delayed. This will be a repeat.

BurpeesCrossFit exercises

The burpees, as we have already said numerous times, are, together with the dominated ones, an exercise that does not admit an average in people: either they like them or they hate them.

What can best define this exercise is the word complete since it is one of the few exercises that will allow us to work practically all the parts of our muscles, in addition to being a magnificent exercise for cardiovascular resistance work. Finally, this exercise does not require any material or a specific installation, so we can do it anywhere.

Mountain climbers or climber movement

This exercise is another classic in high-intensity routines and can be seen in CrossFit routines in the same way. It is a very complete exercise that touches various points of our musculature (from the shoulders to the lower body) and, depending on how we do it, it will also help us to work on our balance, although its main objective is core and cardiovascular.

And we say that it depends on how it is done because we can do it mainly in three ways: flat (without any inclination), inclined (with the chair hands above the horizontal of the feet) or, if we want to add more difficulty, we can do it declined, that is, with the hands below the horizontal of our feet.

Broad jump or horizontal jump

Despite the fact that a priori this exercise may seem like a simple horizontal jump, the broad jump requires a certain technique to perform it efficiently and that it does not become a simple jump.

One point to keep in mind to avoid making a jumping mistake is to avoid swinging to gain momentum. To do this, we must ensure that the sole of our feet is in full contact with the ground in order to take advantage of its entire surface when it comes to driving. Similarly, we will use our arms to give ourselves momentum by pulling them back and, at the moment of momentum, throwing them forward.

Crab ride

This exercise is aimed at working mainly on the back muscles of our body, as well as being a great complement to work to improve balance. However, as with the triceps bottom, we must pay attention to the position of our shoulders to avoid injury.

To adopt the initial posture, we must sit on the floor with our legs semi-flexed and the second palms of our hands resting on the floor slightly behind our body. Next, we will place ourselves supported on our hands and feet without resting any other part of our body on the ground. The next step is to walk back trying to maintain balance since it is an exercise that for beginners can be quite demanding.

Jumping strides

Plyometric strides are a very complete exercise to work our lower body but also to improve our balance.

To do this, we mainly have two options:

Firstly, we can do it without changing legs when we jump, that is, if the initial position is with the right leg forward, when we fall to the ground after jumping, we will fall again with the right legs forward. This may be a good option for beginners. The other way to do it is by alternating strides, that is, if we start from a position with the right leg forward, when we land again on the ground we will do it with the left leg forward. To keep balance, we can throw our arms forward with each jump.

In addition to gaining strength in the upper body and working on our balance, plyometric strides (like all lower-body plyometric exercises) will help us to be faster running.


The grasshopper is an exercise that is a variant of the classic climber movement while adding a point of intensity and difficulty to our routine.

The starting position will be the same as for mountain climbers: flex position with arms stretched out and open at the width of our shoulders. The difference comes when performing the movement: instead of bringing the knee to the chest, we will try to bring the foot to the opposite hand, that is, diagonally.

This exercise will also allow us to work on our joint flexibility and mobility.

Burroll or reverse burpees

The burroll or reverse burpees is an “expanded” variant of the roll to the candlestick . During the first phase of the movement, we will perform the role of candlestick movement, starting from the standing position and rolling on our backs on the mat or mat and taking the imposition of the fall as a throw to stand up.

Once standing, we will make a vertical jump with our arms stretched out over our heads.

Hollow rocks

Hollow rocks is an exercise-oriented mainly to work the core muscles.

To carry out this exercise, we must lie on our backs on the floor with our arms stretched above our heads. Next, we will adopt a posture in which we keep legs and arms slightly raised from the ground, forming with our body a kind of half-moon. From this position, we will try to swing back and forth without losing posture.

Pistol squat or one-legged squat

The pistol squat is a more intense variant than the classic squats since we are going to perform it with only one leg supported, which will suppose an increase in instability and will result in a greater stabilizing work of both the core and the gluteus medius.

For a correct technique of this exercise we must take into account the following points:

  • Try to keep both the support leg and the leg that we keep stretched forward aligned, in order to avoid balancing that could unbalance us.
  • We can use our arms to maintain balance by stretching them forward.
  • As in the classic squat, we should try to maintain a position as neutral as possible with our back.
  • When getting up, we must avoid forward impulses with the trunk, as it could unbalance us.

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