30 Day CrossFit Challenge (at home)
If you’re not ready to go to a gym and would rather workout from the comfort of your home that’s ok. Some folks never go to a gym! Try this 30 day CrossFit challenge and see how you feel after.
Going to a CrossFit gym can be intimidating for someone who’s never experienced a CrossFit class.
If you’re not ready to get signed up for your first month going to CrossFit at a gym then this 30-Day CrossFit Challenge is perfect.
You’ll have four workouts each with two additional workouts after the 4th week.
That means you’ll have three full rest days a week. These are really important for you to keep.
If you’re not wanting to keep still on the rest days then you’re more than welcome to walk for 30 minutes that day.
But, keeping the rest days allows your body to recover from the previous day’s workouts.
Why Try CrossFit At Home
Trying CrossFit workouts at home (minus any bar work) is a great way to decide if you truly want to go to a CrossFit gym for workouts or not.
You might not end up loving the style of the workouts and by the end of these 30 days, you should have a pretty good idea.
The only equipment you need for this 30-day challenge is a pullup bar, long resistance bands, workout mat, jump rope, and a space to sprint.
Related Post: How to Start Working Out From Home (For Beginners)
30 Day At Home Crossfit Challenge
This at-home CrossFit program is perfect for a beginner or a homebody that just doesn’t want to go to a CrossFit gym or regular gym to workout.
Make sure you take before and after pictures so you can see the progress you’ve made.
Day 1
5 Rounds for Time
8 Burpees
8 Pushups
8 Squats
Day 2
4 Rounds for Time
Sprint 25 feet
20 Squats
Day 3
Rest Day
Day 4
10 Minute AMRAP
5 Pullups (assisted with long resistance band if needed)
10 Pushups
15 Squats
Day 5
3 Minutes on 1 Minute Off
Jump rope
Situps
Lunges
Day 6
Rest Day
Day 7
Rest Day
Day 8
10 Minute AMRAP
5 Burpees
10 Squats
Day 9
10 Minute AMRAP
5 Pushups
10 Situps
10 Squats
Day 10
Rest Day
Day 11
3 Rounds
10 Squats
10 Situps
10 Pushups
10 Burpees
Day 12
3 Rounds
20 Lunges
10 Pushups
Day 13
Rest Day
Day 14
Rest Day
Day 15
For Time
50 Squats
20 Pushups
30 Situps
20 Lunges (each side)
Day 16
10 Minute EMOM
8 Burpees
Day 17
Rest Day
Day 18
4 Rounds for Time
20 Squats
20 Hand-clap pushups
40 Jumping jacks
Day 19
10 Minutes Straight
Jump rope taking as few breaks as possible
Day 20
Rest Day
Day 21
Rest Day
Day 22
20 Minute EMOM
4 Burpees
5 Squats
6 Situps
Day 23
5 Rounds for Time
15 Squats
15 Burpees
15 Hand-clap pushups
Day 24
Rest Day
Day 25
10-9-8-7-6-5-4-3-2-1
Burpees
Jump Squats
Pushups
*Perform 20 situps between every round
Day 26
3 Rounds for Time
400m Run
21 Burpees
Day 27
Rest Day
Day 28
Rest Day
Day 29
EMOM Max Effort
20 Pushups
*Go until you can’t go anymore
Day 30
For time
100 Burpees
After Your 30 Day CrossFit Challenge
Once you’ve completed this challenge you can either repeat it and add some resistance in the form of dumbbells or you can sub out workouts for new ones.
I’ll also list out new monthly workouts below once I’ve created more.
Don’t forget to take before and after photos!
