Everything You Need to Know About CrossFit

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Last Updated on October 28, 2022 by admin

It is no secret that CrossFit is here to stay. This new sport takes the heart of those who enjoy intensive and diversified training, thus reaching the most diverse audiences. As the classes are very dynamic, people end up having fun while exercising.

However, not many people know how CrossFit really works and the gains it can bring. If this is your situation, we have created a complete post so that you know everything you need to know about CrossFit in a very enlightening way. Read on!

What is CrossFit?

CrossFit is a general strength and fitness training program designed to improve the physiological capabilities of any type of person. This type of training generates greater optimization of all physical capacities: muscular endurance, cardiorespiratory endurance, strength, power, flexibility, speed, agility, coordination, precision, and balance.

In it, you will come across a variety of dynamic exercises aimed at functional and high-intensity movements through a combination of:

  • High-intensity aerobic exercise
  • Olympic weightlifting
  • Gymnastics

The training is highly effective and focused on those who are looking for muscle development and burning calories. As it is complete and stimulates various parts of your body, it is a great choice for those who want to have a healthier routine. Many of the activities involve push-ups, sit-ups, squats, among other exercises using rope and even tires.

What CrossFit Involves

If you “get sick” of doing the same activity over and over, CrossFit is a great alternative. That’s because the training routine is totally dynamic and changes from one class to another. Although the classes are not the same, they follow a rationale. They usually start with a warm-up/stretching, more technical exercises, and then Workout of the Day (WOD). It is in this last stage that the practitioners do high-intensity exercises.

Among the most common exercises, we have the push-up, fixed bar, weight lifting, jumping, rope, running, sit-ups, and many free exercises.

Everything You Need to Know About CrossFit

Equipment Used During Training

Some of the training equipment used in CrossFit are:

  1. Fixed bars: The bars can be in the traditional model or the one with rings. They can be used for lifting legs and performing sit-ups.
  2. Box: These are those wooden boxes used for exercises. They can be used to perform jumps and make the practitioner gain strength and power.
  3. Olympic bars: Olympic bars play an important role in training as well. The Olympic bars are great for increasing body strength. In addition, they also facilitate other activities, such as squats.
  4. Naval rope: It promotes the upper limbs. Because the waves cause the muscles to contract all the time to maintain balance. As you might imagine, it ends up bringing strength with you.
  5. Medicine ball: Medicine balls can be used for wall throws, a great way to strengthen your upper limbs as well.
  6. AbMat: To close, we could not stop talking about AbMat. It is a device used to provide the support that your lower back needs while you do sit-ups.

The Main Exercises Involved in CrossFit

You have heard of the most common exercises during a CrossFit class. Here are some of them:


If there is a CrossFit box next to you, then it is very likely that you have already seen some of the practitioners running around. The practice is very common and brings numerous benefits when it comes to fitness and fitness. To avoid making mistakes, maintain the right posture, and make your arms fall in parallel with your body (in addition to keeping your fists closed). A good pair of shoes is important too.

Air squat

This is probably the main movement that will accompany you in your workouts. You will find it in all sauces and with all possible and imaginable tools. This movement also responds to a basic motor pattern, which is to bring one’s body closer to the ground with a maximum flexion of the hip.

Squat (front or back squat)

This is among the most used versions of the CrossFit movement. This type of exercise lets you load weight on the Olympic bar, resting in front of the shoulders (front squat) or behind the back (back squat). Few movements, such as heavy squats, are able to give stimuli and impulses to your body capable of changing physiological and metabolic variables for the better.

Push up on the arms

They are the classic push-ups, one of the most basic pushing movements. In CrossFit, you will find them very often, in various forms and various declinations to meet every level. (Also to you who have never done them in your life).


The terror of many cross-fitters. In practice, you throw yourself on your stomach and then go back to your feet doing a light jump. Here, if it sounds easy and you’ve never done it, just try ten, and then we’ll talk about it.


Could it possibly miss the exercise of strength in CrossFit? Nothing like the deadlift, in which you simply have to lift a weight off the ground up to your feet. The deadlift can build strength in the lower and back of the body, which means legs, buttocks, and back first and foremost.

Pull up

One of the essential movements of gymnastics, which in CrossFit we find in a strength version, or also in swinging and dynamic versions. What is needed in tractions is a bar and a desire to get up.


The absolute ruler of Olympic weightlifting, a movement in which the barbell must move from the ground up above the head. This is an exercise that makes many athletes bang their heads, but which, once overcome, can give great satisfaction.

Rope climbing

This is another very common CrossFit activity, and the results are great. In this case, you should keep your arms straight and your legs touching the floor.

Once positioned, you need to start moving. The idea is to raise one knee towards the chest and change this movement consecutively as if you were climbing. To avoid rope burn, let the rope move smoothly between your legs. Use the strength of your legs a lot to climb, as this way, you stimulate the muscles and ensure better results.

What Happens in a CrossFit class?

A CrossFit class can last anywhere from 20 to 60 minutes. They can be individual or group lessons. Each session includes a warm-up phase, then the execution of the exercises with tools or free body. From the classic weights to the kettlebell, rowing machine, rings, medicine ball, up to the tires to be moved. And then again, deadlifts and squats, climbing and deadlifts while standing.

The speed of execution of the exercises is very important and high and increases as you become familiar with the exercises. The lesson ends with stretching and lengthening exercises.

What You Need to Get Started

Like many other high-intensity sports and heavy training, CrossFit requires some care. To begin with, before starting training, you need to go through medical clearance. Since CrossFit is a hard workout, you need to know your limitations before preparing your workout program.

Another important recommendation is to look for a serious and preferably affiliated CrossFit box. That’s because there is a network all over the world with people who practice the sport seriously. And if you want to be a part of it, you should consider that point.

If you have doubts if you will enjoy this new sport, book an experimental class. This is a great way to understand the dynamics of the training, the coach, and all the other details that can influence your choice.

But, like everything in life, at CrossFit, you need to take some important precautions in order to preserve yourself while performing activities. Some of them are:

Have supervision from a trusted professional

All physical activity needs the supervision of a trained professional, mainly to avoid injuries and fractures. Therefore, it is recommended that you look for a coach who has international certification and is deeply committed to the well-being of clients.

Avoid exceeding your body’s limits

As much as the training is intense, it is good to control yourself and try not to go beyond what your body can reach. Exceeding your body limit is not good and may end up compromising the results. Not to mention that it can cause you a possible injury or injury.

Main Benefits of CrossFit

There are countless benefits of CrossFit for your body and your health and go far beyond leaving your abdomen cracked. Perhaps this is one of the reasons why the practice has gained so much adherence in recent years. Know more:

More strength

The strength gain is one of the first results to be noticed. As the activities involve a lot of physical effort, it is natural for you to become stronger and build more muscle mass.

More energy

High-intensity activities have the power to arouse more energy and encouragement in those who practice. That is why CrossFit practitioners are always more energetic and in a good mood.

Increased cardiovascular and respiratory capacity

Exercises that involve repetitions and a progressive increase in intensity tend to increase your body’s cardiovascular and respiratory capacity. The cardiorespiratory system starts to be better and work in an incredibly superior way.

Stress reduction

As with all physical activity taken seriously, CrossFit can also increase your well-being and reduce stress. This is because the practice releases fundamental hormones for the body, which cause a feeling of well-being, such as serotonin and endorphins.

More resistance and self-confidence

These are other health gains. You end up gaining more physical stamina to perform your daily activities. In addition, exercises promote increased muscle tension. As a reflex, you also end up gaining more self-confidence.

Defined muscles

Having giant muscles or conquering the desired cracked belly can be easier when practicing CrossFit. The workouts are focused on working the whole body and not just a part of it. All of this ends up, resulting in that insane physical form you always dreamed of.

How to Choose the Best CrossFit Gym

Once you understand a little better how this sport works, chances are you are tempted to choose the nearest CrossFit box to enroll as soon as possible. But it is important that you are careful and choose a good CrossFit gym

Today, it is possible to find a series of different systems, methodologies, and even businesses. This makes each CrossFit gym unique, so it’s good to visit some before choosing which one you want to stay with. Here are some points to consider:

Qualification of the team involved

This is among the most relevant points for making the right choice. The professionals involved must have knowledge in many aspects, ranging from the method and type of class. So don’t waste time and don’t be ashamed. Ask about the coach’s experience, how long they have been involved in the class, if they are training frequently, and what their experience is.


Let’s face it; it’s much easier to get involved and engage with an activity that happens close to you than one that needs you to get across the city. So, try to look for a CrossFit gym near you so that when laziness hits, you will have no excuses that you will have to face traffic to exercise. For the best use of the sport, and in order to obtain better results, try to attend CrossFit at least 2 to 3 times a week.

Attention of coaches

It is common to enter gyms and realize that coaches are talking to each other, doing a thousand things, and almost never paying attention to students. In the case of CrossFit, this is not an interesting point. Ideally, he should be engaged and giving explanations about the sport. After all, no one wants to make mistakes at CrossFit and risk not achieving their main goal.

Everything You Need to Know About CrossFit

What Should I Expect in the First Few Weeks of CrossFit?

You can expect to be challenged. Many people enter CrossFit with expectations that can end up being frustrated. You will make moves that you have never heard of and new variations of challenging lifts. You will expend more energy than you may be used to, and you may even feel a little lost. But this is perfectly normal, as there is a learning curve. Don’t be afraid to start. Learn the techniques, try new things, and always train. You will get better faster than you think.


Now that you know everything about CrossFit, how about adopting this sport. It’s a great way to take care of your body, your health, and still be able to put your shape the way you’ve always wanted.