CrossFit Training and Workouts – a fitness program for everyone

What is CrossFit?

CrossFit is a branded popular workout that is scalable and can be customised for all fitness levels, making it accessible to everyone. CrossFit can also become a sort of lifestyle, with different workouts each day keeping everyone on their toes. Crossfit was developed in 2000 by Greg Glassman.

Crossfit is made up of high intensity interval training, conditioning your body through functional exercises. A gym customised for Crossfit workouts is also referred to as a box.

Crossfit includes:

  • aerobic exercises (running, swimming, rowing, gym bikes)
  • calisthenics, that is exercises carried out using your own body weight as resistance
  • weight lifting
crossfit fitness exercises
crossfit fitness exercises

What are functional exercises?

Functional exercises in Crossfit are those movements that you do in your every day life, like bending over to tie your shoe laces. If you cannot stretch to reach your toes, this action will be difficult for you. 

These exercises include;

  • squats
  • pulling
  • pushing

Crossfit also includes weight lifting to help build muscle strength. Crossfit training focuses on load, speed and distance, developing your overall power and fitness. Crossfit training can reduce the risk of injury in your everyday life, as your day to day movements become less of an effort as you develop your flexibility, power and endurance.

crossfit gym
crossfit gym

Equipment used in Crossfit training

Crossfit training uses equipment such as:

  • kettle bells
  • rowing machines
  • gym bikes
  • medicine balls
  • barbells
  • dumbbells
  • pull-up bars
  • speed ropes
  • resistance bands
  • rings
  • plyo boxes
crossfit competition
crossfit competition

Whats is WOD?

WOD or workout of the day, is the workout each WOD member carries out in line with the WOD website daily workout.

Is Crossfit for everyone?

Yes, from kids to elderly people, with some variations to the workouts, the same workout can be done by a 25 year old or even by a 65 year old. Crossfit adds the element of competitiveness in its activities, for instance crossfit gyms can include a scoreboard and post winners on its social media. Competition can be a powerful motivating factor, helping you obtain results faster.

What is EMOM?

EMOM means “every minute on the minute”, and is a term commonly used in Crossfit workouts. By setting a timer for one minute, doing as many squats, jumping jacks or push-ups as you can, can really push your workout further. This type of fitness exercise really raises your heart rate, and can develop your fitness even further.

Whats is AMRAP?

Another popular term used in Crossfit, AMRAP means “As Many Reps as Possible”.

Crossfit the Lifestyle

For some Crossfit is indeed a lifestyle and therefore includes also dietary changes. These usually include eating less carbs and less refined sugars, and more vegetables, nuts and seeds.

Crossfit members also tend to encourage you to spend less time on the sofa, and to generally become more health conscious and more active.

crosssfit tyre routine
crosssfit tyre routine

Popular Crossfit exercises

Barbell Deadlift

Holding the barbell at shoulder width apart, squat down doing 10 reps, for 3 to 5 sets. Look straight ahead as you exercise, and focus on taking the weight on your heels, keeping the bar close to your body. Lift only up the thigh level, and return down to starting position.

crossfit barbell deadlift
crossfit barbell deadlift

Box Jumps

Using an 18 inch high box, suitably stable and strong enough to take your weight on a jump, set you feet should width apart, squat down, and jump forward and up, swinging your arms forward to gain momentum during your jump onto the box. Step back down carefully, and repeat. Do 10 reps, for 5 sets. This exploding exercise will take your fitness to a new level.

crossfit box jumps
crossfit box jumps

Threadmill Sprint

For a stretch of 60 seconds, take the threadmill up to a sprinting speed. When the timer runs out, go back to a walking speed for 3 minutes, and then repeat. Do 5 sets of 60 seconds each. This exercise will get your heart racing in no time.

fitness, exercise and training
fitness, exercise and training


When carried out carefully, Crossfit can be an effective system for weight loss and fitness. Start slow and steady, and keep the training regular (3 or 4 times a week, for 1 hour each session).

Limit your resting time at the box or gym, and focus on getting the best workout possible. Drink lots of water and eat healthy, to reduce your recovery times so you can be back at the gym for your next session.

Persist and you will see some serious improvement in your fitness level within the first 4 to 6 weeks. Most importantly, enjoy every minute of it and push harder each time to see you performance improve each week.


We will be happy to hear your thoughts

Leave a reply

Subtract Kilos
Shopping cart