CrossFit is an exercise program that has been designed to offer individuals a full-body workout. It uses a combination of elements of Olympic weight lifting, cardio, core training, gymnastics and other exercise regimens to strengthen the body and keep it fit. It is the central conditioning and strength program for many tactical operations teams and police academies, martial artists, special operations units and numerous other professional and elite athletes all over the world. It is especially useful because it prepares the individual for the unexpected. The workout is of high intensity and is extremely varied, and its principal aim is getting the best outcomes out of the exercise program. As it follows, most CrossFitters are likely never to repeat one exercise routine in one week, and each workout is likely to last for about 45 minutes to one hour (Wolfe, 2017).
Many CrossFit classes operate using their unique strategies, but most are split into four key sections, which include the warm up session, the strength/ skills workout, the workout for the day session and finally the stretching and cooling down session. The dynamic warm up session often prepares the body for the workout to come and does not involve a short jog on the treadmill as many would imagine. Rather, people are required to do jumping jacks, jumps, squats, jump rope, lunges and burpees before they can start the main exercise. The session involves stretching mobility work and functional movements that complement the activities that will be done during the main training session (Steve, 2017).CrossFit programs are often defined by a bunch of various functional fitness exercises that are often done rapidly in a set format and for a fixed period. Functional exercises can be defined as those activities that mimic movements in real life and those that often require no or little use of equipment, for example, pushups, burpees, and sit ups and other movements that can be accomplished using jump ropes, Kettlebells, dumbbells, barbells and pull-up bars among others (Wolfe, 2017).
After warming up, individuals then enter the strength or skill work session. Many gyms have separate days for skill workouts and strength workouts. In cases where it is the day for strength workouts, the individual will work on movements that are meant to increase their power like deadlifts or squats. In cases where it is not a strength day, they will work on a skill or attempt to improve on certain skills, for example, muscle ups or one- legged squats. The third session involves the workout of the day session, and this is where the individual does a specific number of reps of a certain exercise. He or she is directed to do them as quickly as possible or in some other cases the trainers give them a set time limit to attempt and squeeze as many repetitions of the different exercises as they can within that limit. The final session has to do with stretching and cooling down, which can be done individually or as a group (Steve, 2017).
A CrossFit program is guided by data. Using scoreboards to record actual scores, using clocks to time workouts and defining standards and rules precisely for performance is just some of the ways data becomes necessary in these workouts. The principal aim of CrossFit is to create a general, broad and inclusive fitness that is supported by results that are measurable, repeatable and observable (Wolfe, 2017).
Steve (2017). A beginner’s guide to CrossFit. Nerd Fitness. Retrieved from https://www.nerdfitness.com/blog/a-beginners-guide-to-crossfit/
Wolfe, J. (2017). What is CrossFit? How Stuff Works. Retrieved from http://health.howstuffworks.com/wellness/diet-fitness/exercise/what-is-crossfit.htm