CrossFit is a high-intensity fitness regimen that combines various exercises to improve overall fitness. The program was created by Greg Glassman and has become increasingly popular in recent years. CrossFit workouts typically involve a mix of Olympic weightlifting, gymnastics, and cardiovascular exercises.
While CrossFit gyms are becoming more common, you can actually do CrossFit workouts at a regular gym. All you need is some basic equipment and a little bit of space. This article will show you how to do a simple CrossFit workout at a regular gym.
What equipment do you need for CrossFit?
In order to do CrossFit, you will need some basic equipment. This includes a jump rope, a weightlifting barbell and plates, and a medicine ball. You may also want to invest in a CrossFit-specific workout mat.
While you can technically do CrossFit at a regular gym, it is best to find a dedicated CrossFit box (gym). This is because CrossFit boxes have all of the necessary equipment and are set up specifically for CrossFit workouts.
Additionally, most CrossFit boxes offer classes led by certified instructors. This can be helpful if you are new to CrossFit and want to learn the proper form for movements.
What equipment at a regular gym can you use for CrossFit workouts?
Most CrossFit workouts can be done with fitness equipment found at a regular gym. This includes dumbbells, barbells, and weight machines. However, there are some key pieces of CrossFit equipment that you may not find at a regular gym. These include a pull-up bar, gymnastics rings, and a medicine ball.
If your goal is to do a CrossFit workout at a regular gym, you will need to get creative with the available equipment. For example, you can use dumbbells for shoulder presses and squats. You can use a weight machine for lat pulldowns or rows. And you can use a medicine ball for core exercises or throws.
The key is to be creative and adapt the exercises to the equipment that is available to you.
So can you do CrossFit at a regular gym?
Yes, you can do CrossFit at a regular gym, but there are some things to keep in mind. First of all, not all gyms have the same equipment or setup, so you might have to get creative with your workouts. Second, CrossFit workouts are usually high-intensity and require a lot of space, so a regular gym might not be the best place to do them. Finally, you’ll need to make sure you’re comfortable with the other people working out around you – CrossFit can be intense and you don’t want to disturb or be disturbed by others while you’re trying to focus on your workout. Also the equipment will not be CrossFit equipment, but some kit you will be able to use for CrossFit workouts.
Guide to CrossFit Training in a Regular Gym: Pure Gym Edition
Unlock the potential of your local gym, like Pure Gym, for a CrossFit-inspired workout. Adapt your routine to suit the equipment available and transform your regular gym into a CrossFit haven. Maximize your training with diverse exercises, high intensity, and functional movements.
- Adaptability: Modify CrossFit WODs to fit the gym’s equipment.
- Functional Movements: Prioritize compound exercises for a full-body workout.
- Intensity: Maintain the high-intensity spirit of CrossFit in each session.
1. Functional Movement Zone:
- Utilize open spaces for bodyweight exercises, dynamic movements, and agility drills.
2. Cardio Corner:
- Rowing Machine: Substitute for rowing WODs.
- Assault Bike: Mimic the intensity of a classic CrossFit assault bike workout.
3. Strength Training Area:
- Barbell and Plates: Foundation for Olympic lifts and strength workouts.
- Kettlebells and Dumbbells: Versatile tools for various WODs.
- Pull-Up Bar: Essential for pull-ups, toes-to-bar, and other bodyweight exercises.
4. Functional Machines:
- Cable Machine: Ideal for functional movements and accessory work.
- TRX Straps: Substitute for rings in gymnastic movements.
- Box or Bench: Essential for box jumps and various step-up exercises.
Sample CrossFit-Inspired WODs:
WOD 1: Cardio Blast
|50 (24-inch box)
|40 (24 kg)
|20 (15 kg each)
WOD 2: Strength and Power
|Sets x Reps
|Barbell Overhead Press
|4×8 (50% of 1RM)
|3×12 (alternating arms)
WOD 3: Gymnastics Focus
|3x Max Reps
|3x each leg
|Plank Hold (weighted)
CrossFit Adaptations Guide:
1. Olympic Lifts:
- Substitute: Use dumbbells or kettlebells for snatches and clean & jerks.
2. Gymnastics Movements:
- Substitute: Utilize TRX straps for ring exercises; use the pull-up bar for bar muscle-ups or modify with jumping pull-ups.
3. Box Jumps:
- Adaptation: Choose a sturdy bench or step platform for box jumps.
4. Running WODs:
- Adaptation: Replace outdoor runs with high-intensity cardio machines like the rowing machine or assault bike.
5. High-Intensity Intervals:
- Substitute: Design HIIT circuits using available equipment like kettlebells, dumbbells, and bodyweight exercises.
Transform your regular gym into a CrossFit haven by adapting workouts and embracing the functional movements philosophy. Elevate your fitness journey at Pure Gym, breaking through limits and enjoying the high-intensity spirit of CrossFit within the confines of your local gym.
Pros and cons of CrossFit at a regular gym
CrossFit is a high-intensity fitness program that combines strength, conditioning, and gymnastics. The CrossFit website describes the program as “constantly varied functional movements executed at high intensity across broad time and modal domains.”
CrossFit workouts are typically done in a group setting, with a coach leading the way. But what if you want to do CrossFit at a regular gym? Can you still get a good workout?
Here are some pros and cons to consider before you sign up for that CrossFit class at your local gym:
- You don’t need much equipment. All you really need for CrossFit is a good pair of shoes and some comfortable clothes. Most gyms will have the other equipment you need, like dumbbells, barbells, and kettlebells. You can also find CrossFit equipment online at places like Rogue Fitness or Amazon.
- You can also do CrossFit workouts in the comfort of your own home. It’s great for people who want to keep track of their progress.
- The workouts are always changing and you can track your progress by taking before and after photos, or simply by comparing your times with previous workouts.
- It’s a great way to make friends. CrossFit gyms tend to attract a very friendly atmosphere because the people there are all about fitness.
- It can be dangerous if you don’t know what you’re doing. If you’re serious about CrossFit, then it’s best to learn from a certified coach at an accredited gym.
- It’s a full body workout. If you don’t have access to all of your equipment, it can be difficult to do the exercises correctly.
- Not all gyms offer CrossFit classes so you may need to join a CrossFit gym to participate in these types of workouts.
Don’t Want To Join A Gym? But not sure if you can do CrossFit at it?
If you’re looking to get fit and don’t want to join a gym, CrossFit may be a good option for you. CrossFit is a type of high-intensity interval training that can be done at most gyms. The workouts are typically short and intense, and they can be customized to your fitness level.
If you’re not sure if CrossFit is right for you, here are a few things to keep in mind:
- CrossFit is generally safe, but it’s important to listen to your body and go at your own pace. If you have any injuries or health concerns, talk to your doctor before starting CrossFit.
- You don’t need any special equipment to do CrossFit, just a pair of sneakers and some comfortable clothing.
Verdict: You can do some CrossFit in a regular gym, but there are limitations
A CrossFit gym is purpose-built to accommodate the workouts, which often involve Olympic lifting and gymnastics. There are very few regular gyms that can accommodate these activities. Even if a regular gym had the necessary equipment, the layout of the space would likely get in the way of completing a proper CrossFit workout.
The verdict, then, is that you can do some CrossFit in a regular gym, but there are definite limitations. If you want to get the most out of CrossFit, it’s best to find a dedicated CrossFit gym in your area.