What is CrossFit ?.

CrossFit is a type of training composed of functional exercises, constantly varied, executed at high intensity. CrossFit links movements from different disciplines at the same time, such as weightlifting, metabolic training and gymnastics.

The goal is to develop human abilities and skills: cardiovascular and respiratory endurance, muscular endurance, strength, flexibility, power, speed, agility, coordination, balance and precision. Exposing the person to as many scenarios and combinations of movements as possible achieves an adaptation that prepares them for the unknown and the unlikely.

History of CrossFit.

In 1974 in Southern California, an 18-year-old college student named Greg Glassman gets his first gymnastics training session at the YWCA. By working with athletes at various gyms in Southern California, you realize that traditional bodybuilding routines were inefficient and did not improve fitness relative to the amount of training time spent, thus deciding to focus on one program. training that emphasizes varied functional movements performed at high intensity.

In 1995 in Santa Cruz California, the first official CrossFit training site opens and becomes the epicenter of the movement. Greg Glassman began using the technique to train police officers in California. Later it was used for the training of US Marines, firefighters and military. Today Greg Glassman continues to lead the movement – with more than 2,700 CrossFit Boxes affiliated with him.

What is a training like?

CrossFit or “WOD” (work of the day) workouts last approximately 60 minutes and are structured as follows:


Warm up or Warm up

Preheating is done to avoid possible injuries Warm-up exercises are usually rope jumps, sit-ups, push-ups, squats, running, rowing, etc.


Technique / Force “A”

In this part of the training, the technique of different exercises is practiced in which strength, technique and power are developed. The exercises are usually Back or Front squat, Deadlift, Snatch, Hang clean, Hang clean & jerk, Planks, Bench Press, etc; sometimes they can be combined.



This is the most intense moment of the training in which the amount of weight is lowered compared to part “A” and the aim is to increase the respiratory capacity. They are usually combinations of the exercises of the strength part and others without weight or resistance such as jumps, ‘pistols’, push-ups doing a handstand, etc.


Back to the calm

The “coach” or instructor at a crossfit gym delhi performs a group stretch of the muscles used in training in order to prevent injuries.

Terms most used in CrossFit.

  • RM:It is the greatest amount of weight that the athlete can lift in a specific exercise. 1rm: Greater amount of weight in one repetition / 5rm: Greater amount of weight in five repetitions.
  • KB:Russian-made ball-shaped dumbbell that has a handle to grip. They come in different weights and are used for different exercises such as: Swings, Snatch with arm, Farmer Walk, etc.
  • DU:way of jumping rope in which the rope passes twice under the feet in the same jump.
  • HSPU:Hand stand push up or Pine Bending. Exercise that is performed by doing a vertical against the wall and a push-up until the head touches the floor and returns to the original position.
  • OHS:Over head squat. Squat performed while arms hold the barbell overhead with a wide grip.
  • T2B:Toes to bar. The athlete hangs from a bar and brings the tips of the feet to the bar.

Types of WOD

CrossFit or “WOD” (work of the day) workouts last approximately 60 minutes and are structured as follows:


As Many Rounds As Possible

It consists of performing as many rounds as possible of the combinations of exercises given in a given time. (For example: 20 minute Amrap, you have 20 minutes to do as many rounds as you can).


Every Minute On a Minute

In this type of WOD, the aim is to perform a certain number of repetitions of an exercise (or several) within a minute for as many minutes as possible. The time remaining from the end of the marked exercise to the end of the minute is rest.


Reps in a beat

Another form of training is to perform a number of rounds determined as a goal, in a time limit to meet the objective or perform the combination of exercises given, as quickly as possible.


20s work and 10 rest

There are 8 rounds in which 20 seconds of execution of an intense exercise are performed, followed by 10 seconds of rest and the number of total repetitions are counted. It can be a TABATA of two or three different exercises.

WOD’s ideal for beginners

Ready to get started? We present four reference workouts to give you an idea of ​​a typical workout.


Complete as many sets as you can in 20 minutes:

  • 5 pull-ups
  • 10 push-ups
  • 15 squats


Five sets each time:

  • 20 pull-ups
  • 30 push-ups
  • 40 abs
  • 50 squats


Three sets of 21-15-9 reps of thrusters, each time:

  • Thrusterwith 43 kilos.
  • Dominated


Every time:

  • 150 ball shots using a 9 kg ball (recommended)

Crossfit clothing and footwear

Since the CF can be done by anyone, as a beginner you don’t need any special equipment. It’s okay to put on something comfortable that won’t bother you while practicing CF. As for the shoes, I would give it more importance. High-quality, lightweight Crossfit shoes are important for unlimited movement and also for impact mitigation and are therefore worth investing in. Not only can you use them for CF, but they are universal and can be used for many different sports. From my own experience, I would choose Reebok (the Reebok Crossfit Nano series) or Nike (Metcon series).

Crossfit equipment and dietary supplements

You can borrow all the necessary equipment directly at the gym. If you have already passed the beginner classes, I recommend buying a rope and a foam roller (Foam Roller) that helps you regenerate exhausted muscles. Like other sports, crossfit goes hand in hand with adequate nutrition, since without food there is no performance. You can read about this in the article on Macro Food and Meal IIFYM. The dietary supplements should be secondary.