DEFINITION
CrossFit is a branded strength and conditioning program that utilizes constantly varied functional movements performed at high intensity. Workouts blend weightlifting, gymnastics, cardio, and other modalities.
EXPLANATION
CrossFit sessions typically involve a dynamic warm-up followed by a workout of the day (WOD) lasting 5 to 20 minutes. WODs mix exercises like Olympic lifts, powerlifting, calisthenics, plyometrics, running, rowing, kettlebells, and more. Workouts are usually done at high intensity with limited rest periods to build muscular endurance.
This training system aims to maximize neurologic adaptations, increase power output, build metabolically demanding muscle, and develop cardiovascular capacity. Competition is also emphasized, with the CrossFit Games serving as the sport’s premier event.
EXAMPLES
Common CrossFit exercises and workouts include:
- Burpees, box jumps, pull-ups for gymnastics
- Snatches, clean & jerks for weightlifting
- Deadlifts, squats, presses for powerlifting
- “Cindy” – 5 pull-ups, 10 push-ups, 15 squats AMRAP in 20 mins
RELATED TERMS
- High intensity interval training (HIIT)
- Glycolytic/lactic system
- Aerobic vs anaerobic training
- Metabolic conditioning (metcon)
COMMON RELATED QUESTIONS
- Is CrossFit safe? The risk of injury may be higher than traditional training if technique is compromised in favor of speed.
- Is CrossFit right for beginners? Coached beginner sessions are recommended to safely build capacity over time.
- Will CrossFit make me bulky/big? No, powerlifting and Olympic lifting develop functional muscle without excessive hypertrophy.
DO NOT CONFUSE WITH
- High intensity interval training (HIIT) – CrossFit utilizes HIIT principles but is a branded program.
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