I’ve got a really awesome workout to share with you today – I think you’re gonna love this one!
As you may know I recently passed my Crossfit Level 1 trainer’s test and have been using many CrossFit style Workout Of The Days (or WOD’s) in my own workouts ever since. Many of you have asked if you can perform CrossFit workouts in your home or in the gym without attending a CrossFit box – and the answer is YES you can!
Today I’m showing you a modified version of the popular ‘Fran’ CrossFit workout. When performed traditionally, trainees go back and fourth between kipping pull-ups and barbell thrusters for three sets of the infamous 21, 15 and 9 reps scheme. But what if you can’t do a pull-up or don’t have access to a barbell? Maybe you have an injury you need to work around or have another reason for needing a variation on this awesome workout? No worries my friends! With a few simple tools you too can crush a CrosFit style workout – at home!
You’ll need – 1 resistance band (fairly heavy) and either a set of Equalizers (check out the ad on my site – AND get $20 OFF using code ATF20 at checkout!) or a bar affixed to a low position in a Smith machine or power rack.
Here’s what it looks like:
The CrossFit Style At Home Workout
1. 21 Pull-ups
2. 21 Band Thrusters
3. 15 Pull-ups
4. 15 Band Thrusters
5. 9 Pull-ups
6. 9 Band Thrusters
On paper this doesn’t seem to be too tough right? Wrong! While the modified pull-ups are certainly different then traditional style pullups, they’re equally as challenging, maybe a bit more actually! The idea here is to get through this workout as fast as possible without sacrificing form. When it comes to thrusters, you can use a wide variety of tools. Kettlebells, dumbbells, sandbags, and of course barbells can all fill the spot nicely. With the pull-ups, if needed you can sub in machine pull-downs or seated rows, bent over barbell or dumbbell rows, band rows or even suspension system body rows.
The true key to this workout is that you challenge yourself and work with intensity – be sure to work hard. True change comes from true challenge. Got it? I suggest you time how long it takes you to complete the workout and try to beat your time with each successive session. Let me know how you do!
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