What is CrossFit? Everything You Need To Know

Hybrid training is having its moment in the fitness industry, and CrossFit is up there as one of the most recognised styles of hybrid training.

In this blog, we look at everything you need to know about CrossFit training.

CrossFit itself is a brand that was founded by gymnast Greg Glassman. The name CrossFit comes from shortening cross fitness discipline, as it originally combined elements of gymnastics and weightlifting.

Today, CrossFit workouts are high intensity strength and conditioning workouts that are made up of functional movements, including compound exercises, Olympic lifts, gymnastics, calisthenics, plyometrics, and running.

CrossFit also refers to CrossFit affiliated gyms, which run CrossFit WODs and other classes aimed at improving strength, endurance, and technique needed for CrossFit workouts.

If you’ve heard of CrossFit, it’s likely that you’ve also come across WOD. This is short for Workout Of The Day, and unsurprisingly refers to the free daily workouts which CrossFit put on their website. Anyone can follow these WODs, whether they’re a CrossFit member or not.

CrossFit can be done by anyone, anywhere. While there are CrossFit affiliated gyms across the world, this style of training can be done at any gyms with functional areas and weightlifting equipment.  

While anyone can perform CrossFit workouts, it's worth noting many of the exercises can be intermediate to advanced and beginners may need to swap out or modify exercises while they build strength and mobility. Working with a Personal Trainer or CrossFit coach is advised for beginners to help prevent injuries.

There are multiple benefits to CrossFit training, including:

• Improved strength and power: CrossFit can help to build full body strength and power thanks to its focus on compound, functional movements.

• Better cardio health and endurance: CrossFit training involves HIIT workouts as well as cardio exercises like running which help to improve cardiovascular health and fitness.

• Increased mobility: Many CrossFit movements use full range of motion which helps to build mobility and flexibility.

• Burns calories: The high intensity, full body workouts are great for burning calories and fat which can help with weight management.

Other benefits of CrossFit include a strong sense of community and competition, which can help with motivation, and focusing on performance over aesthetics.

While CrossFit has many benefits, it also comes with some disadvantages, including risk of injury. This high intensity training format can come with a higher risk of injury as speed is prioritised over technique. Warming up properly, focusing on form, and taking regressions where needed, can help to reduce this risk.

Another disadvantage of CrossFit is how challenging some of the exercises and workouts can be. It can take years to master some of the more advanced movements CrossFit workouts include, and attempting to do these exercises without the strength or technique can cause injury. It can also be demotivating for beginners who may struggle to complete CrossFit workouts.

Each CrossFit workout is different, but foundation exercises that are common are:

• Squat variations, including back squat, front squat, and overhead squat

• Deadlifts

• Lunges

• Shoulder press

• Cleans

• Wall balls

• Pull ups

• Box jumps

• Push ups

• Thrusters

• Jerks

• Burpees

• Running

There are no hard rules for what you need to wear to CrossFit classes or workouts. Choose active wear that is comfortable and supportive, ideally with layers so you can take off clothes as you get warm and opt for breathable materials to help keep you cool. Supportive and well-fitting trainers or running shoes are a great option, although some people prefer to wear weightlifting shoes or alternate between the two.

If you're not sure whether CrossFit is right for you, we recommend trying one of the CrossFit WODs online for free. Many CrossFit gyms allow you to pay for single classes which can be another good way to get a feel for this type of training.

Another hybrid training option is Hyrox, which has some similarities to CrossFit. Learn more about Hyrox vs CrossFit here, and get more info on Hyrox events here.

Many of our gyms have functional training areas where you can complete functional workouts in. Find your nearest gym here to join.