How Is CrossFit Training Structured?

If you've landed on this article, it means you're ready to take your first steps into the exciting world of CrossFit.

Or maybe you're still wondering whether CrossFit is right for you. Let's put it this way: Yes, do it! It changed our lives and will hopefully turn yours upside down too!

But what exactly does CrossFit training involve, and how is a typical class structured? More importantly, how do you get started as a beginner?

We'll tell you everything you need to know!

Where can I train CrossFit?

CrossFit is typically performed in specialized gyms called “boxes”—and they are definitely not like traditional gyms.

A CrossFit box is tailored to the unique needs of CrossFit training and offers a wide range of equipment specifically designed for the diverse workouts.

From kettlebells and barbells to sleds and wall balls to climbing ropes and plyo boxes, a CrossFit box has everything you need for a comprehensive workout.

How to find the right box

Choosing the right box has a significant impact on your CrossFit experience. Here's how to find a box that's right for you:

• Location: Choose a box in a convenient location so that you can train regularly.

• Trainer qualifications: Find out about the qualifications of the trainers. Experienced and certified CrossFit trainers can make a big difference to your training experience.

• Sense of community: Visit the box and get a feel for the atmosphere. A supportive and motivating community can have a big impact on your motivation.

• Trial class: Many boxes offer free trial classes or introductory courses for beginners. Take advantage of this opportunity to get to know the box, the trainers, and the training itself.

CrossFit training: The typical structure of a CrossFit class

A CrossFit session (class) typically lasts 60 minutes and is carefully structured to ensure a balanced and effective workout. It usually includes:

The warm-up (approx. 10-15 minutes)

A CrossFit class begins with a thorough warm-up. This part is crucial for warming up your body and preparing it for the upcoming workout.

You can expect light aerobic exercises, dynamic stretches, and specific movements that are included in the main part of the workout. The goal is to minimize the risk of injury and maximize your performance.

Technical section or strength section (approx. 10-15 minutes)

After the warm-up, it's time to focus on technique and skill development. Here, everything revolves around improving your technique in various disciplines—from weightlifting to gymnastics.

The strength section is a great way to work on your personal weaknesses or learn new skills.

The WOD – Workout of the Day (20-25 minutes)

The heart of every CrossFit workout is the WOD. This intense training session is different every day, ensuring that your workout never becomes monotonous.

From AMRAPs to EMOMs, the WOD helps you explore your limits and make progress in all areas.

Cool down (5-10 minutes)

The class ends with a cool-down to promote recovery and slowly bring the body down. Light aerobic activities and stretching exercises help you reduce muscle soreness and improve flexibility.

Have you seen it yet? The SmartWOD Workout Generator now also includes cool-down flows that you can adapt to your previous workout!

What special courses are available for targeted training?

In addition to regular CrossFit classes, many boxes also offer special courses that focus on specific areas such as endurance, weightlifting, technique, gymnastics, or competition preparation.

These courses are a great way to work specifically on your strengths and weaknesses:

Endurance classes

If you want to improve your endurance and cardiovascular performance, endurance classes are just right for you. These classes focus on longer, less intense workouts that challenge and improve your endurance skills.

• Benefits: Improved oxygen uptake, increased endurance performance, and better recovery abilities.

• Typical workouts: Long runs, rowing intervals, or stationary bike sessions.

Weightlifting classes

Olympic weightlifting is a central component of many CrossFit workouts. Specialized weightlifting courses help you improve your technique, strength, and explosiveness in exercises such as the snatch and clean & jerk.

• Benefits: Increased physical strength, improved technique, and injury prevention through correct execution.

• Focus: Technique training, strength building, and explosive movements.

Technique classes

Mastering the correct technique is crucial for the effectiveness of your training and for avoiding injuries. Technique classes offer you the opportunity to work on your form and learn new exercises safely.

• Benefits: Safe execution of complex movements, greater workout efficiency, and minimized risk of injury.

• Examples: Perfecting kettlebell swings, improving pull-up technique, or learning handstand push-ups.

Gymnastics classes

CrossFit involves a variety of gymnastic movements that require body control and mastery. In gymnastics classes, you work specifically on these skills, which has a positive effect on all aspects of your training.

• Benefits: Improved mobility, strengthening of core muscles, and development of body awareness.

• Focus: Work on rings, parallel bars, and floor exercises, from basic support positions to advanced movement sequences.

Competition training

If you have ambitions to compete in CrossFit competitions, competition training will help you prepare specifically for this. These courses simulate competition conditions and help you develop strategies for competition days.

• Benefits: Understanding competition dynamics, developing strategies, and increasing mental strength.

• Elements: Conducting mock competitions, specific training under competition conditions, and mental coaching.

How specialized courses can accelerate your CrossFit progress

Specialized courses offer structured learning environments where you can focus intensively on specific techniques and disciplines. This helps you make significant progress in areas that may receive less attention in regular training.

• Individualized attention: In specialized courses, you benefit from the individualized attention of experienced trainers who can give you detailed feedback on your technique. This personal guidance is crucial for correcting common mistakes and improving your skills.

• Building self-confidence: By participating in specialized courses, you not only build physical abilities, but also self-confidence in your skills. Knowing that you have mastered a technique or discipline gives you additional confidence in your regular workouts and competitions.

• Incorporating specialized classes into your training plan: As you begin CrossFit, consider how specialized classes can complement your training plan. You may discover a passion for Olympic weightlifting or find enjoyment in gymnastic movements. Regardless of your interests, these classes offer a valuable addition to your regular training.

CrossFit for beginners: Your start to a fitter future

Especially for beginners, getting started with CrossFit is an exciting journey that not only improves physical fitness but also promotes a strong sense of community and self-confidence.

Whether it's a classic CrossFit class or a special course, by choosing a box that suits your needs, you can work specifically on your weaknesses and further develop your strengths.

We are sure you will quickly discover that CrossFit has more to offer than you think.