At Home CrossFit® Workout For Beginners (Modifications included)

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Today I’m bringing you a great at home CrossFit Workout for beginners, as well as the avid CrossFitter! This is a really fun workout with a little bit of rest sprinkled in, in order to keep your intensity high during each AMRAP. If you are a CrossFit beginner, let me know if this is your first ever CrossFit workout in the comments below. If you enjoyed this at home CrossFit workout check out our other videos up on our channel!
|Warm up|
3 Rounds
12 Air squats
6 Push ups
12 Cat cows
6 Single leg glute bridges (e/s)
|CrossFit Workout of the day|
AMRAP x 15 Minutes
Start with a buy-in of 100 air squats
6 Single arm thrusters (e/s)
9 Butterfly sit ups
12 Russian swings (e/s)
Workout breakdown
Today’s workout is 15 minute AMRAP (As many rounds as possible). At the start of the AMRAP, you must perform a buy-in of 100 air squats before you can start the three movements that count for your rounds and reps for the remainder of the 15 minute time frame. Youre score is the total full rounds completes, along with the reps completed on the current round.
For example, If you completed 8 full rounds, and finished 7 sit ups of the 9th round, your score would be 8+19 (12 thrusters + 7 sit ups).
Workout Tips
The 100 air squat buy-in is just meant to fatigue your legs and get your heart rate up at the start of the workout. Just because air squats aren’t that difficult, don’t fall into the trap of pushing them too fast and blowing up your heart rate! Once you finish them, go straight to the dumbbell and start your thrusters because the 6 reps each side will be fast and not take a lot of energy to complete. After that go right to the sit ups and focus on throwing your arms to help build as much momentum as possible and to save your core for the later rounds. Lastly, the 12 swings are not super strenuous, so try to control your breathing here and keep your heart rate under control. Use as much hips as possible, not your arms.
Leave any questions down below, drop a like and subscribe! Thanks for watching!
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I am not a doctor, or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. I will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[@Cowgirl007]

65 years old. Cancelled my gym membership to begin xfit- thank you for the tips. Listening to my body is always placed first. Don’t want to feel overwhelmed by home CrossFit - so listening and trying to perfect movements vs moving quickly. It will be a challenge for these muscle groups, but hope the muscle memory will kick in over time. Wish me luck.

[@carrie-annleahy6435]

Just getting into cross fit, did 8 rounds with 12kg, good workout!! 👍

[@bsman8771]

7 rounds exact w/ 25lb dumbbell, Thank you for the push!

[@noxemistirpze4843]

First ever CrossFit workout. 100 squats + 3 rounds. That's my baseline going forward

[@hemangg23]

Man this was nice. 💯💪🏻 Those warmup squats really increased the intensity. Did 3 rounds with 7.5 kg dumbell! 🔥

[@eddjimenezm274]

Se ve de gran ayuda para este encierro

[@DBK808]

Man those 100 air squat buy ins was no joke lol but pushed through and pumped out 3 rounds with a 25lb dumbell

[@valerieclougherty9579]

Great workout! Good amount of time too!

[@bennevis6843]

Going to start tomorrow

[@jongordon-delisle9882]

I use to do crossfit and starting to get back into it in preparation for the gyms to open back up here. Tried this workout and did 4 rounds. Not bad for my current weight and lack of cardio routine. Awesome workout!

[@ConstantlyVariedFitness]

Great job! I've got a ton of workouts in a playlist on my channel for in the meantime. Let me know if you try any others out.

[@Sam-yj6br]

Dayumm. 1st video I've seen without dislike. Will do this btw. Thanks!

[@someshrathi9268]

Someone read your comment and changed that. Damn.

[@legodimashiane7451]

Thanks bro. Used to crossfit getting back into it after 4 months of lockdown. Will definitely check more videos.

[@ConstantlyVariedFitness]

We'll I have a whole playlist to help you get back into it!

[@GalahadII]

I really enjoyed this workout, I am using a kettleball instead of a dumbell but damn the burn was real after 3 sets!

[@ronbmor]

💪💪💪 100 squats plus 4 rounds! 🥵 Great workout!!! 🙏

[@ConstantlyVariedFitness]

Awesome Rok! Yea it was a fun one!

[@ahmedmohammed-ic3ye]

I love your vids ❤️

[@ConstantlyVariedFitness]

This workout is a part of my online, daily dumbbell programming which includes: - Warm ups / Stretches / Extra credit work / Movement demos / - Discounts on personal training programs / Access to me as your coach 24/7! bit.ly/CVFSignUp | Click the link to learn more and receive sample workouts.

[@lauralee7938]

The warmup had me feeling tired😂

[@crincerc]

i did 5 rounds w a 10lbs dumbbell and i’m looking forward to increase rounds and weight :)

[@raywood5384]

First time of anything Crossfit....it hurt, but looking forward to the next session. 6 rounds with 5kgs.

[@e.obrien8421]

Awesome

[@salvadormarin6807]

Thanks buddy. I’ve slipped so far I only made it to 50 of the buy in. I’ll be back at it tomorrow pushing further.

[@ConstantlyVariedFitness]

It doesn't matter where you finish as long as each day you try to get 1% better. Great work salvador! Let me know if there's anything I can do to help. I also have my daily dumbbell program on sale for only $8 with access to me as a coach. Check the link in the description for more details.

[@MrTommyt234]

First bit of cross fit I've tried. Cheers for the video

[@ConstantlyVariedFitness]

Hope you liked it! I have a playlist full of them on my channel for whenever you want to try out another one!

[@MrTommyt234]

I'm looking as I type thank you 💪

[@SuperChinz]

Amazing workout. Thank you.

[@ConstantlyVariedFitness]

Glad you liked it Nithin!

[@5smada]

Can't go to my gym so.....10 rounds done. Thanks!

[@ConstantlyVariedFitness]

Of course! Glad you liked it. I have a whole playlist full of workouts on my channel!

[@mpbeautyinsight]

Definitely a good novice workout that can be ‘spiced up’ with heavier weights. That buy-in was tough! Made those thruster extra special 😉 Score: 4 rounds w/8 lbs

[@ConstantlyVariedFitness]

Yea the buy-in was definitely a game changer!

[@liamcurran1636]

Is this a fully body workout that you can do every day?

[@southpawje]

Completed 4- 2/3 rounds w/ 25#db at current fitness level

[@ConstantlyVariedFitness]

Nice work! Got a lot more videos for you to check out when you're ready!

[@Marc-Media]

I got the 100 squats but tired myself out on them and could barely squeeze in 3 rounds lol. But I love it, definitely gonna do this 2 times out of the week and see how much better I can get.

[@ConstantlyVariedFitness]

Nice Marquis! I have a lot of other workouts in a playlist on my channel for whenever you want to mix it up. I'd recommend only doing this exact once a week at most. And always be sure you're not overdoing it. I'd recommend two to three rest days a week so your body doesn't get to beat up and you're able to keep the intensity high.

[@Marc-Media]

Thanks for the feed back. I also just realized that the 100 air squats is during the 15 minutes not before lmao. So I did it today and only finished 1 round. I’ll dial it down to once a week from now on. Thank you!

[@xelementzgaming7171]

How would you implement a CrossFit workout with a bodybuilding routine ?? Cause I like the idea of CrossFit and the traditional bodybuilding routine

[@ConstantlyVariedFitness]

So the movements being used are typically seen in bodybuilding type workout because they only focus on 1-2 muscle groups at a time. Also, bodybuilding programs focus on rep schemes around 8-15 to have a lot of time under tension on the muscles to really fatigue them, which is what your will hit in a 30 seconds window. Making you work for 3 minutes and take a short break allows you to keep the intensity up, the movements are functional movement patterns, and you have a wide variance of exercises. AKA CrossFit. (Constantly varied, high intensity, functional movement). That was my thought process when creating this workout.

[@milkdrinker5966]

Damn I just found out I suck at squats.... Still proud of myself though!! 5 rounds + 29 reps with 5kg/11lbs dumbell I will use this as a benchmark workout, I will post back here.

[@ConstantlyVariedFitness]

Nice score Quinten! 👊

[@rafanadal5023]

How do we know what the appropriate weight is?

[@meowy667]

Done ✅🔥🔥🔥

[@ConstantlyVariedFitness]

Awesome Shahad! I have plenty more workouts in a playlist on my channel when you're ready for more.

[@thesetruths1404]

I live too far from CrossFit gyms to join one. Anyone suggest good at home DIY CrossFit routines I can use 6 days a week?

[@lucybamber3842]

6 rounds + 17 reps with 10kg DB

[@liamcurran1636]

When do you know to move to a harder workout?

[@carlaleigh377]

I’ve never done crossfit before, but it’s something i’ve always wanted to do. I have quite bad cardio and fitness levels, although I’m not overweight or unhealthy diet wise. Do you suggest a workout like this to start getting into crossfit since the gyms are closed?

[@ConstantlyVariedFitness]

This could definitely be a good first step into CrossFit, especially since gyms aren't open in certain places. I have a lot more follow along workout videos on my channels as well. I'd recommend starting off with working out 2-3 times a week, then adding days as your body adapts and can handle the volume.

[@carlaleigh377]

@@ConstantlyVariedFitness I’m currently doing Alexandra’s Happy Body Plan, it’s all HIIT workouts, I do one everyday. But I just feel like I want to push myself, I have really bad strength in my arms, can’t even do a press up! So I want to build my body strength but also get fitter with cardio; I will defo have a look at some more of your workouts!

[@missycook8350]

I like do crossfit

[@sa3eed2008]

How many times shall I practice per week ... I am 39

[@ErinWattsMarie]

6+30 💪🏼

[@rnonthenicschannel4820]

Hello

[@sandipshahi9512]

Can CrossFit increase weight?

[@TheHumanBodyTalk]

What a great video. I gonna break this down in a video! I hope you will like it. + 1 sub 🔥🔥

[@TheHumanBodyTalk]

🔥🔥

[@odins_asylum4221]

AMRAP As Many Reps As Possible I love the workout but I thought AMRAP meant you don't have a set rep count for a set. Maybe I misunderstood the video.

[@ConstantlyVariedFitness]

As many rounds AND reps you can complete. 9 times out of 10 CrossFit workouts will call for certain rep amounts.

[@SaraCT]

6 rounds +12. #20 dumbbell. Not going fast out of the gate with those squats must be key... my legs were DEAD after this lol

[@ConstantlyVariedFitness]

Haha! Yea I was feeling it the exact same night! Nice job getting to round 7!

[@SaraCT]

@@ConstantlyVariedFitness those last 12 thrusters were NOT fun, lol. But honestly Hudson, I really have to thank you for your videos and the realness of them. I haven't felt so dedicated to working out in a long time, but I look forward to your programming. (I know I'm commenting on an older video but the sentiment is the same)

[@joshuaatanacio7368]

so i will keep going until 15 minutes is done?

[@ConstantlyVariedFitness]

Correct!

[@sirmakuyana5723]

Agoge Diet really took my diet to the next level. Not only diet, but life. I can see improvements in many aspects of my life. Guys, you rock! #*Agoge Diet*

[@gotaebist6134]

What is this Shok😮

[@MsQjoe]

Absolutely dying at the suggestion that 100 squats is beginner friendly.

[@ConstantlyVariedFitness]

Well the video has 66k views and 1.2k likes. I guess your version of beginner is different than mine. If someone truly struggles with doing 100 squats with only their bodyweight, they most likely need individual help from a personal trainer.

[@MsQjoe]

@@ConstantlyVariedFitness Yeah, my definition of a beginner workout is sane. Yours clearly isn't.

[@ConstantlyVariedFitness]

@@MsQjoe Good to know. Have a great day.

[@omarherzallah9152]

Il li

[@NishStorm]

Why does the warmup look like a whole entire workout to me that I know will tire me out 😭😭

[@larryshorb7821]

This is ridiculous for a beginner especially if you are old and fat .

[@tristancurtluisaga691]

Hello