So, you’re ready to embark upon your Crossfit journey – good for you!
CrossFit is a fantastic way to get in great shape. It will challenge you both physically and mentally, pushing you on to be become a better version of yourself.
In order to get off to the best start, you need to be prepared. If you want to the freedom of performing yoru workouts at home, there are seven essential pieces of equipment that you’re going to need. In this article, we show you just what it takes to set up your own Crossfit box.
The Power Rack
The power rack will be your most expensive and heavy duty Crossfit expense. It is also the most indispensable piece of equipment if you’re serious about this Crossfit thing.
A power rack will allow you to train alone in relative safety on the big power moves. Here’s what you should look for . . .
- Space inside the rack of at-least 4 x 4 feet. This will provide enough lateral movement to perform the big moves freely.
- Headroom should be atleast 8.5 feet, so that you can do pull up, muscle ups and chin ups.
- Solid safety bars and straps so that you can easily bail out of the exercise.
- Solid steel (at least 12 gauge) square framing that is at least 2 x 2 inches.
- A load capacity of at least 1,000 pounds.
- Holes on the uprights for bar adjustment that runs the entire length of the frame.
- A distance of one inch between the holes to allow for precision bar placement (the holes should also be numbered).
- Extras that extend that a capability of your power rack include a lat pull-down bar, pull up / chin up bar and dip bar.
Olympic Weight Set
It doesn’t matter what workout of the day (W0D) you choose, the odds are pretty high that it will involve some variation on Olympic weightlifting. Whether it’s the power clean, the deadlift, the squat or the bench press, you’re going to need some solid (and safe) heavy duty gear to work with.
Look for a retailer who offers a package deal on the plates, bars, collars and bench. You will want a standard 7 foot long Olympic bar, around 300 pounds of plates and a multi adjustable bench (be sure that both the back support and the seat are adjustable).
Make sure that you don’t scrimp on the collars that fit on the end of your barbell. These collars secure the plates securely in place, keeping you safe as you power through your reps. Look out for quick lock snap collars. They’re quick, easy to use and reliable.
Remember that you need to buy Olympic plates to go with your Olympic barbell. Standard plates will not fit because the hole diameter will not be large enough to fit onto the bar. You should also be sure to include a range of smaller plates in the 1.25 to 5 pound range. This will allow you to add weight in small increments as you get progressively stronger.
With the advent of Crossfit, a new type of weight plate became popular. This was the bumper plate. Bumper plates are rubber coated plates to allow them to bounce safely if you drop them. However, bumper plates only go down to 10 pounds, so you should buy bumper plates from 10 pounds and up. You’ll have to get steel plates in the smaller increments.
Rowing Machine
With CrossFit, you’ll be moving very quickly from power moves to cardiovascular exercises and then back again. The rowing machine is a great exercise to allow you to do that. It is one of the most challenging cardio moves you that you can do, while also providing a serious challenge to such muscles as the back, arms, shoulders and legs. It even provides you with a great core workout.
A rowing machine is great for CrossFit cardio because it provides easy access. Just jump on and start rowing.
Here is a mini rowing machine buyer’s guide . . .
- Choose an air resistance rower as this provides you with the most natural movement. Your resistance level is determined by the effort that you put in – the harder you push the greater the resistance generated.
- Choose a belt drive over a chain drive as this provides the smoothest, most jerk free action.
- The seat rail should consist of a smooth alloy metal that has been fitted with a high quality ball bearing system. The longer the seat rail the better.
- The foot plates on your rowing machine take a lot of force, so you need to be sure that they are up to the job. Solid metal is better than plastic.
Kettlebells
A lot of CrossFit WODs feature kettlebells. You want to have at least three pairs of kettlebells as follows:
A light pair for isolated moves that work your smaller muscle groups
- A medium pair for momentum moves such as kettlebell swings
- A heavy pair for compound moves such as goblet squats
Here’s what to consider when buying kettlebells . . .
- Choose steel kettlebells in favor of cast iron or concrete.
- Be sure that the bell is a single piece as opposed to two pieces that have been welded together. Over time, these may start to separate.
- Check that the kettlebell has a rubber sleeve on the base that protects your flooring.
- Adjustable kettlebells look like a great moneysaver, but we don’t recommend them. The odd handle shape makes them difficult to work with when you’re doing serious Crossfit work.
- Look for a clean surface on the exterior of the kettlebell. The base should also be completely flat.
- The coating on your kettlebell should be durable and it should provide for a secure grip.
Plyometric Box
A plyometric box will allow you a lot more versatility in terms of adding a cardio / plyo aspect to your workout. The plyometric box jump is a great move for developing endurance, coordination, agility and power.
Here’s what to look for when choosing a plyo box . . .
- Multiple heights – look for a box that provides you with three platform heights depending on how which face is on the floor. Look for a box that gives you 20, 24 and 28 inch heights.
- Closed in – you do not want open sides as it will be too easy to catch a shin or knee on an open edge.
- Strength – the box needs to be solid and secure enough to handle hundreds of jumps every week for many years.
- Counter sunk screws – this will prevent the head of the screw from digging into your foot.
- Non slip – you want a box that provides you with a non slip surface.
Agility Ladder
An agility ladder is another great training aid that allows you to perform high level plyometric / cardio exercises. An agility ladder is an 8-15 rung ladder that is typically constructed from a nylon rope material and plastic rungs. The ladder gets laid out on the floor.
Here’s our mini agility ladder buyer’s guide . . .
- Buy an agility ladder that has adjustable rungs. This allows you to change the distance between the rungs.
- Choose a ladder that has around 15 rungs in it. This will provide for the greatest level of variety in your training.
- You’ll want a ladder that comes with pins to stake it to the ground outdoors. To keep the ladder in place inside, place small weights on the corners.
- Look for sturdy plastic ladder rungs that are able to withstand plenty of stomping and pounding.
- You should expect your agility ladder to come with a handy carry case, instructions, training guide and, ideally, dvd support.
Crossfit Shoes
Shoes offer important support while you are grunting out your WOD. You can buy CrossFit shoes from all the major suppliers which are specifically designed to meet the demands of your workouts. Make sure that the shoes afford a tight mid-region fit and that they provide plenty of internal cushioning.
Here are your essential Crossfit shoe buying tips . . .
- Your Crossfit shoe needs to hit the sweet spot between providing the rigidity you needs for squats and the dexterity and suppleness that you’ll want when transitioning to plyometric and cardio work.
- You want a flat sole that provides you with a stable base to work from.
- Look for a shoe that gives you a high level of heel and arch support.
- Ensure that the shoe you buy is lightweight and breathable. This will reduce sweat build up and overheating, which will, in turn, lower the incidence of blisters.
Conclusion
Making the investment to add the seven pieces of Crossfit equipment listed above to your home gym will make you the envy of your Crossfit community. It will probably take you a period of months to put together your Crossfit home gym, but the effort will be well worth it.
