CrossFit workouts are designed to prepare you for anything life can throw at you. The program aims to improve the ten fundamental attributes of Fitness:
Strength, Power, and Speed. Stamina, Endurance, and Agility. Flexibility, Accuracy, Balance and Co-ordination.
Each of which are developed using a blend of Metabolic Conditioning (Cardio), Weightlifting, and Gymnastics.
Courtesy of CrossFit inc.
Weightlifting includes the standard two Olympic Weightlifting movements, the Clean and Jerk, and the Snatch, along with their supporting exercises. For example, Front Squat, Overhead Squat, and the Back Squat. The Overhead Press, the Jerk, and the Push Press. The Deadlift, the Sumo Deadlift with high pull, and the Clean. In fact, these are the nine foundational movements involved in CrossFit. However, there are many more to become proficient at.
The Gymnastics movements used in CrossFit are generally considered basic in the Gymnastics world. However, the mastery of these movements will enable you to have full control of your own movement. Callisthenics movements such as the Push-up, the Pull-up and the Sit-up. Also, the Muscle Up, Handstand push-ups, and Handstand walks. As well cartwheels, Handstands, forward/backward rolls, and jumping etc.
Metabolic conditioning may include a ‘circuit’ of any number of the Gymnastic and Weightlifting movements performed over an extended period of time. However, more traditionally known ‘Cardio’ movements are included, such as Running, Cycling and Rowing.
The main workout in a class is known as ‘WOD’ – Workout Of the Day. Whilst there are many ‘Baseline WODs’, the content of each class may be totally unique. It’s therefore unlikely that you will ever get bored or stale, and you will develop a readiness for any physical task presented! The systematic and periodic inclusion of Baseline WODs, will enable the participant to measure gains and improvements over time.