30 Day CrossFit Challenge (at home)

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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!