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What is Cross Fit?

A form of high intensity interval training, Cross Fit is a strength and conditioning workout that is made up of functional movement performed at a high intensity level.

These movements are actions that you perform in your day-to-day life, like squatting, pulling, pushing etc. Many workouts feature variations of squats, push-ups, and weight lifting that last for predetermined amounts of time to help build muscles. This varies from a traditional workout that may tell you how many reps to do over any period of time.

CrossFit Journal notes that the workouts are so effective because of their emphasis on the elements of load, distance and speed, which help participants develop high levels of power. The workout may utilize different equipment to accomplish this, including kettle bells, rowers and bikes, medicine balls, speed ropes, rings and plyo boxes.

CrossFit is similar to Orange Theory in that there is a standard "workout of the day" (WOD) that all members complete on the same day. The daily workout can be found on their website (which is always free), along with a guide to all the specialized lingo that is used. There is also a substitutions section on their FAQ page that suggests places to find level appropriate workouts. “CrossFit is universally scalable and modifiable for all fitness levels, so it can be tailored to meet your goals and current fitness level.

 

Six Types Of CrossFit Workouts

Here are six of the most popular types of CrossFit workouts you can use to break up the monotony of body-part splits and make you a more rounded athlete.

1. EMOM

Stands for “every minute on the minute”. Start a running clock and do a set number of reps at regular intervals, typically (but not necessarily, despite the name) at the start of each minute. The EMOM workout scrutinises your powers of recovery.

Workout: Three clean and jerks every minute for 10 minutes

2. AMRAP

“As many rounds as possible”. Complete a given exercise combination as many times as you can within a given time. It’s a battle of mind over searing muscle.

Workout: 12 minutes of eight front squats and eight push presses

3. RFT

“Rounds for time” means completing a given number of rounds of a circuit as fast as possible. The short rest periods help develop long-lasting muscle endurance.

Workout: Eight rounds of 15 kettlebell swings, 10 kettlebell clean and presses and 5 kettlebell snatches

4. Chipper

A one-round series of exercises, usually with high reps, to be completed in the fastest time possible. A high-volume, muscle-building grind.

Workout: 100 press-ups, 75 bodyweight squats, 50 burpees, 25 pull-ups

5. Ladder

One or more movements, increasing or decreasing the workload over time.

Workout: 1-10 reps of goblet squats superset with 10-1 reps of pull-ups

6. Tabata

Do eight rounds of high-intensity intervals, alternating 20 seconds effort with 10 seconds rest. A fat-eviscerating finisher.

Workout: 8x Tabata rows for max distance