If you love my Level 1 and Level 2 30 Day At-Home CrossFit Challenge workouts (crossfit inpired), you’re going to love this new CrossFit Challenge With Paleo Meal Plan! I’ve now included weekly meal plans with the challenge! If you’d like to do the Level 2 Challenge, click HERE and just use the meal plans from this page. Most of my meals are very simple–being a mom of 5 young children is a motivator for simplicity! If you’re looking for more weekly meal inspiration, click HERE!
Side note: If you are looking for alternatives to the running, here are some ideas: Jump rope, Swimming, Fast walking, Cycling, or pretty much anything that will get your heart rate up like running would and that you enjoy doing!
One more thing: Don’t worry about being perfect! If you miss a day, just pick it up the next day. If you can’t do all the rounds, that’s ok! Just do what you can. This challenge is purely about challenging yourself, not comparing yourself to someone else.
Week 1: Inspired by Crossfit Challenge with Paleo Meal Plan
Day 1: 10 push-ups, 10 sit-ups, 10 air squats (5 rounds)
Day 2: Run 1/2 mile, 25 (or 50 if you can) air squats (3 rounds)
Day 3: 20 lunges, 10 push-ups (5 rounds)
Day 4: Longer run (or whatever it is that you like to do–biking, swimming, etc), *Add-on: 1 minute front plank, and 1 minuteplank on each side
Day 5: Rest day!
Day 6: 50-100 jumping jacks, 25 air squats, 20 push-ups, for time (keep a record of your time. I have THIS app for my iPhone, but you could just use plain pen and paper and do just fine!)
Day 7: Run 1 mile for time
Week 1 Meal Plan: Maple-Glazed Ham, Chicken-Bacon-Broccoli Stir Fry, Herbed Salmon, and Pork Steak with Balsamic Reduction
Week 2: Inspired by Crossfit Challenge with Paleo Meal Plan
Day 8: Do one air squat and take one breath, (you can breathe all you want while you do the squat or squats) do 2 and take 2 breaths etc…up to 10, and then come back down to one.
Day 9: Run 1 mile (or run in place, or jump rope, or do short sprints or something to get your blood pumping) and do 10 push-ups every 1 minute.
Day 10: 20 jumping jacks, 10 sit-ups (5 rounds)
Day 11: Longer run (or whatever it is that you like to do–biking, swimming, etc) *Add-on: 1 minute front plank, and 1 minute plank on each side
Day 12: Rest day!
Day 13: 10 push-ups, 10 sit-ups, 10 air squats (5 rounds)
Day 14: 50-100 jumping jacks, 25 air squats and 20 push-ups (2 rounds) for time
Week 2 Meal Plan: Easiest Herbed Chicken Ever, Crock Pot Garlic Short Ribs, Asian Spaghetti Squash, and Sweet Potato Beef Paprikash
Week 3: Inspired by CrossFit Challenge With Paleo Meal Plan
Day 15: 20 lunges, 10 push-ups (5 rounds)
Day 16: Run 1 mile, for time (compare to previous time!), and do 50 jumping jacks
Day 17: 10 push-ups, 10 sit-ups, 10 air squats (5 rounds)
Day 18: Longer run (or whatever it is that you like to do–biking, swimming, etc) *Add-on: 1 minute front plank, and 1 minute plank on each side
Day 19: Rest day!
Day 20: 50-100 jumping jacks, 25 air squats, 20 push-ups, for time (compare to previous time!), then jump rope for 3 minutes (or jump in place mimicking a jump-rope motion if you don’t have a jump rope)
Day 21: Sprint 200 meters (1/8th mile…or 1/2 way around a track), do 20 push-ups (3 rounds)
Week 3 Meal Plan: Paleo Chili, Asian Cod, Crock Pot Teriyaki Pork Tenderloin, and Asian Almond Chicken
Week 4: Inspired by Crossfit Challenge with Paleo Meal Plan
Day 22: 20 jumping jacks, 10 sit-ups (5 rounds)
Day 23: 100 air squats, for time
Day 24: 20 lunges, 15 push-ups (5 rounds) *Scale down reps if needed
Day 25: Longer run (or whatever it is that you like to do–biking, swimming, etc.) *Add-on: 1 minute front plank, and 1 minute plank on each side
Day 26: Rest day!
Day 27: 15 push-ups, 15 sit-ups, 15 air squats (5 rounds) *Note: If you’re still struggling with this, you can do the 10/10/10 reps)
Day 28: Run 1 mile, for time (compare with your other results–have you improved??) and do 100 jumping jacks
Day 29: Leap forward (jump as far as you can with both feet) 20 times followed by 50 jumping jacks (3 rounds).
Day 30: Today’s workout will sum up what we’ve done and will take a bit longer than other days, so set aside a little bit more time than normal! For today:
- 20 lunges, 15 push-ups (5 rounds)–decrease push-up reps if needed
- 10 sit-ups, 10 air squats (5 rounds) — or up the reps to 15 each
- 100 jumping jacks
- jump rope for 1 minute
- 25 sit-ups
Week 4 Meal Plan: Stuffed Poblano Pepper Boats, Spiced Filet Mignon with Avocado-Cilantro Dressing, BBQ Chicken Drumsticks and Teriyaki Chicken and Maple-Chili Mahi Mahi, Beef and Potato Hash, BBQ Chipotle Chicken and Holla Holla Burgers
Great job!!! You’ve done it! If you’ve completed the 30 days, post me a comment and let me know how you did!
Note: I am not a personal trainer or fitness coach. Please check with your medical professional before doing this program. I also have no affiliation with the crossfit brand, I’ve just created this post as an inspiration of their workouts.
Heather says
this looks like just what I need to get back on track, thanks! I was not able to download the poblano pepper recipe, though. that link kept taking me back to the paleo chili page.
radlandon says
Thank you for letting me know, Heather! I fixed it!