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Crossfit Bodyweight Workout Resource Compiled and Edited by Shane Skowron

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Crossfit Bodyweight Workout Resource Compiled and Edited by Shane Skowron CrossFit Bodyweight Workout Resource Compiled and edited by Shane Skowron. Version 2.0, 09/02/09 Table of contents: (a) Classic CrossFit benchmarks................................... 2 (b) Metcons, no equipment required................................ 3 (c) Metcons, pullup bar required ................................. 6 (d) Metcons, rings and pullup bar required....................... 10 (e) Metcons, jump rope, bar, and rings required.................. 13 (f) Skills and strength work with bodyweight..................... 14 (g) Running workouts ............................................ 15 (h) Endurance challenges......................................... 17 (i) Scaling suggestions.......................................... 20 (j) List of possible bodyweight exercises........................ 21 (k) Credits and links to more resources.......................... 23 page 1 of 23 Classic CrossFit Bodyweight Benchmarks Official Crossfit named WODs for benchmarking and competition Angie Murph Complete in order: Run 1 mile 100 pullups 100 pullups 100 pushups 200 pushups 100 situps 300 squats 100 squats Run 1 mile Partition the pullups, pushups, and squats as needed. Start and finish with a mile run. If you©ve got a 20# vest or body armor, wear it. Barbara Jason Complete 5 rounds, resting 3:00 between 100 squats each round: 5 muscle-ups 20 pullups 75 squats 30 pushups 10 muscle-ups 40 situps 50 squats 50 squats 15 muscle-ups 25 squats 20 muscle-ups Ryan Griff 5 rounds of: Run 800m 7 muscle-ups Run 400m backward 21 burpees Run 800m Each burpee 12º above max reach Run 400m backward Cindy Chelsea Complete as many rounds as possible in 20 Each minute on the minute for 30 minutes minutes of: of: 5 pullups 5 pullups 10 pushups 10 pushups 15 squats 15 squats Mary Tabata Something Else Complete as many rounds as possible in 20 Complete 32 intervals of 20 seconds of work minutes of: followed by 10 seconds of rest where the 5 handstand pushups first 8 intervals are pullups, the second 8 10 pistols are pushups, the third 8 intervals are 15 pullups situps, and finally, the last 8 intervals are squats. There is no rest between exercises. JT Nicole 21-15-9 reps of: Complete as many rounds as possible in 20 handstand pushups minutes of: ring dips Run 400m pushup Max reps of pullups Annie Death by Pullups 50-40-30-20-10 reps of: With a continuously running clock do one double-unders pull-up the first minute, 2 pullups the situps second minute, 3 pullups the third minute...continuing as long as you are able. Use as many sets each minute as needed. page 2 of 23 Metcons, no equipment required Metabolic conditioning workouts with nothing needed but room to move. Walking lunge 400m 150 burpees 4 rounds of: 100-75-50-25 reps: Run 400m situps 50 squats flutterkicks (4 count) Leg levers (Source: NSC) 50 burpees Cummulative L-hold for total of 5:00. Use jump 12º above max reach each one. bar, rings, or floor. Stop timer when you drop out of position. Record total time it takes to get 5:00. (Source: NSC) Crouching Tiger 50 flutterkicks 50 squats 50 situps 25 pushups Run 400m 50 pistols 100 flutterkicks 25 fingertip pushups 100 situps 50 side lunges Run 400m 25 knuckle pushups (Source: NSC) 50 walking lunges 25 diamond pushups (Source: Chad McBroom) 20-16-12-8-4 reps of: 4 rounds of: One-arm pushups 50 pushups Pistols 50 situps (Source: NSC) 50 4ct flutterkicks (Source: NSC) 1 round Tabata sprints (hills if possible) As many rounds as possible in 12 minutes 1 round Tabata bottom-to-bottom squats of: There is no rest between exercises. 10 pushups (Source: Shane Skowron) 15 situps 20m walking lunge (Source: Crossfit Alpha) 21-15-9 reps of: 5 rounds of: lunges (Each leg ½ rep) 50 mountain climbers (4 count) situps 25 situps burpees (Source: Crossfit Alpha) (Source: Crossfit Alpha) 5 rounds of: The Prison Workout 100 jumping jacks burpees: 20-19-18 ... 3-2-1 100 mountain climbers walk 25m after each set (Source: Crossfit Alpha) (Source: Ken Andes) Long Cycle Burpees 5 rounds of: 50 rounds of: 30 second isometric squat hold 1 squat 20 squats 1 pushup 30 seconds isometric leaning rest 1 situp 20 pushups 1 superman (Source: Crossfit Alpha) 1 tuck jump (Source: Crossfit Alpha) page 3 of 23 Metcons, no equipment required Metabolic conditioning workouts with nothing needed but room to move. 50 jumping jacks 10 rounds of: 50 pushups 30 seconds handstand 50 tuck jumps 30 seconds isometric squat 50 situps Score is cummulative time. 50 mountain climbers(50 each leg) (Source: Crossfit Alpha) 50 squats 50 jumping jacks (Source: Crossfit Alpha) Playing with pushups Run 400m Run 100m Burpee-Broad Jump 25m 20 pushups Walking Lunges 25m 5 burpees Burpee-Broad Jump 25m 15 clap pushups Bear Crawl 25m 5 burpees Burpee-Broad Jump 25m 10 chest-slap pushups Walking Lunges 25m 5 burpees Burpee-Broad Jump 25m 5 fingertip pushups Bear Crawl 25m Run 100m Run 400m 15 pushups (Source: Nick Hoel/Olympic CF) 5 burpees 10 clap pushups 5 burpees 10 chest-slap pushups 5 burpees 5 fingertip pushups Run 100m 10 pushups 5 burpees 10 clap pushups 5 burpees 10 chest-slap pushups 5 burpees 5 fingertip pushups (Source: John Beieler) 100 situps Deck of Cards (Core Variation) 100 flutterkicks (4 count) Take a deck of cards, shuffle. Face cards 100 leg levers are 10, Aces are 11, numbered cards as (Source: NSC) valued. Flip each card and perform the movement and the number of reps specified. Cycle whole deck. Hearts - burpees Diamonds ± mountain climbers (4-ct) Spades - flutterkicks (4-ct) Clubs - situps Jokers - Run 400m (Source: NSC) 50 burpees 5 rounds of: 75 flutterkicks (4-count) 10 burpees 100 pushups 20 box/bench jumps 150 situps 30 pushups (Source: STC) 40 squats 50 lunges (Source: NSC) page 4 of 23 Metcons, no equipment required Metabolic conditioning workouts with nothing needed but room to move. 4 rounds of: Run 5k , but every 2:00 do 20 pushups and 50 walking lunges 20 squats. 50 squats (Source: Shane Skowron) Run 400m (Source: Shane Skowron) 3 rounds of: 5 rounds of: 50 pushups 50 walking lunges 50 situps 15 handstand pushups 50 squats 80 squats 4 rounds of: 10 handstand pushups 25 lunges 60 squats 50 squats 20 handstand pushups 40 squats 30 handstand pushups 20 squats 5 rounds of: 5 rounds of: 100 squats 50 squats 20 lunges 30 handstand pushups 35 pushups 2 rounds: 3 rounds of: Max pushups 2:00 30yd bear crawl Max situps 2:00 30yd inch worm pushup Max flutterkicks 2:00 30yd burpee jumps Max squats 2:00 (Source: STC) page 5 of 23 Metcons, pullup bar required Metabolic conditioning workouts with nothing needed but a pullup bar. GI Jane As many rounds as possible in 20 minutes 100 burpee-pullups of: (Source: CFHQ) 15 pullups 30 pushups 45 squats (Source CFHQ) Handstand pushups: 15-13-11-9-7-5-3-1 3 rounds of: L-pullups: 1-3-5-7-9-11-13-15 Run 800m 50 pullups 10 rounds of: 5 rounds of: 12 burpees 15 L-pullups 12 pullups 30 pushups 45 situps 5 rounds of: 30 handstand pushups 25 inverted burpees 10 pullups 25 pullups 20 handstand pushups 25 burpees 20 pullups (Inverted burpee: Starting supine, kip (or 10 handstand pushups sit-up and roll) to standing, kick-up to 30 pullups handstand) Run 800 meters 5 rounds of: 40 L pullups 50 squats Run 800 meters 30 pullups 40 strict pullups 15 handstand pushups Run 800 meters 40 kipping pullups 100 squats Bodyweight Fran 100 pullups 21-15-9 reps of: 200 pushups burpees 300 squats pullups 100 lunges 21-15-9 reps of: 50-35-20 rep rounds of: pullups handstand pushups pushups pullups squat jumps to 12º above max reach (Source: Shane Skowron) Repeat for 15 minutes: 100 pullups 20 seconds of pullups 200 pushups 20 seconds of situps 300 squats 20 seconds of squats 50 situps As many rounds as possible in 20 minutes As many rounds as possible in 20 minutes of: of: 25 pullups 25 handstand pushups 50 pushups 50 pistols 75 squats 75 pullups As many rounds as possible in 20 minutes The Reckoning of: Run 1 mile 10 L pullups 100 bodyblasters (burpee-pullups-knees-to- 20 squats elbows) Run 1 mile (Source: Shane Skowron) page 6 of 23 Metcons, pullup bar required Metabolic conditioning workouts with nothing needed but a pullup bar. Running Tabata Something Else 10-20-30 reps of: Tabata pullups, 1 round squat Run 1 mile handstand pushups Tabata pushups, 1 round squat Run 1 mile pullups Tabata situps, 1 round Run 1 mile Tabata squats, 1 round Run 1 mile For best time. (Source: NSC) Running with Angie Murph Tribute 100 pullups Run 1 mile Run 1 mile 50 pullups 100 pushups 100 pushups Run 1 mile 150 situps 100 situps 200 squats Run 1 mile Run 1 mile 100 squats 50 pullups Run 1 mile 100 pushups (Source: NSC) 150 situps 200 squats Run 1 mile No partitioning. (Source: NSC) Deck of Cards 5 rounds of: Take a deck of cards, shuffle. Face cards 30 handstand pushups are 10, Aces are 11, numbered cards as 30 pullups valued. Flip each card and perform the movement and the number of reps specified. Cycle whole deck. Hearts - pushups Diamonds - pullups Spades - situps Clubs - squats Jokers - Run 1 mile (Source: NSC) 100 squats 100 squats 20 handstand pushups 9 handstand pushups 30 pullups 200 squats 15 handstand pushups 100 squats 21 handstand pushups 100 L-pullups 100 squats 40 pullups 80 squats 32 pullups 60 squats 24 pullups 40 squats 16 pullups 20 squats 8 pullups page 7 of 23 Metcons, pullup bar required Metabolic conditioning workouts with nothing needed but a pullup bar.
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