The main lifts are: back squats, front squats, bench, deadlift, snatch and clean and jerk. There are certain days where your session will be primarily strength-based and specific drills to assist you to build in this area. StrengthĪ component of CrossFit is strength training. The warm up can take anywhere from 5-15 minutes to complete. This will warm your muscles and prime them for an intense session.
For example, opening your hip flexors and focusing on your ankle mobility for your squats. Mobility work is included so that you can increase your range of motion (ROM) in your session.Light cardio such as 2 min on the Ski erg, assault bike or rowing machine.However, as a rule of thumb, it’ll involve:
The specific CrossFit warm up will change depending on the main component of the session. Here, we’ll run you through the basic structure of a typical CrossFit workout:Īs with every workout, you need to warm up before you workout. So while you may not know exactly what to expect specifically, you can go into each class with an idea of what you’re the class structure and what you’re going to have to do. While CrossFit sessions change daily, for the most part, it does follow the same or similar structure day-to-day. Related Article: 7 Best CrossFit Alternatives (That Won’t Break the Bank) Typical Workout Structure For Crossfit Sure, the same exercises might be involved, but how those exercises are paired together will vary, in addition to the load, reps, tempo, and exercise duration. This is because each workout can be modified to suit your ability, either by scaling the exercise or adjusting the range of motion or load.Īs well, most Crossfit workouts change every day, so you’ll never do the same one twice. It may sound intimidating, and seeing videos of CrossFit may make you think that you can’t do it, or that you’ll try it when you become fitter or stronger, but CrossFit workouts are accessible to everyone of any fitness level. It consists of a mixture of Olympic weightlifting, powerlifting, gymnastics, and HIIT cardio. Crossfit Workouts: An OverviewĬrossFit is a form of high-intensity training. If you’re looking to start your first Crossfit class, program your own Crossfit workout, or just want more details on the philosophy behind a typical crossfit workout and how it’s designed, then this article will help you!īut first, because the term Crossfit is widely used these days and could mean different things, let’s just quickly define what it is (and isn’t). There are also “Hero” and “Benchmark WODs” that are staples of CrossFit. Each workout is scalable so everyone can join in, despite their fitness level. A typical CrossFit workout changes daily but at its core, it has four elements: a warm up, strength work, workout of the day (WOD), and cool down.
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