What is CrossFit®

CrossFit®. Perhaps you've heard of it as "that thing where you lift weights and do burpees until you pass out". Or as "the world's toughest sport". Or maybe as "that dangerous stuff that destroys your knees". The truth is that CrossFit® is all of this and none of this. It's a revolutionary training methodology, a competitive sport, a global community, and above all, a philosophy of complete fitness.

In this definitive guide, you'll discover what CrossFit® really is, how it was born, what makes it unique, and whether it's truly the right methodology for you.

The official definition

According to Greg Glassman, founder of CrossFit®:

"CrossFit is constantly varied functional movements performed at high intensity."

It sounds simple, but every word of this definition is important. Let's break it down:

Functional Movements

Functional movements are those that reproduce natural motor patterns of the human body:

• Squat: Sitting down and standing up
• Deadlift: Picking objects up from the ground
• Press: Pushing objects overhead or away from yourself
• Pull: Pulling objects toward yourself or pulling yourself up
• Jumping/Running: Natural locomotion movements

These movements are:

• Multi-joint: They involve multiple joints simultaneously
• Compound: They activate large muscle groups
• Natural: The body was born to do them
• Universal: Transferable to daily life and any sport

Constantly Varied

In CrossFit® there's no "same old workout". Variation is at the heart of the methodology:

• Movements change (today squat, tomorrow pull-ups, the day after rowing)
• Load changes (heavy lifting vs bodyweight)
• Duration changes (3-minute sprint vs 30-minute chipper)
• Format changes (AMRAP, For Time, EMOM, Tabata...)
• Combinations change (infinite possibilities)

Why? Because specialization creates weaknesses. Variation develops complete fitness.

High Intensity

Intensity is the independent variable most associated with maximizing results. In CrossFit®:

• Intensity ≠ maximum load
• Intensity = Power (Force × Speed / Time)
• Intensity is RELATIVE to the athlete's level
• A beginner can train at high intensity with air squats and ring rows
• An advanced athlete will use squat cleans and muscle-ups

The history of CrossFit®: from origins to today

The '70s-'90s: the roots

Greg Glassman, a gymnast in his youth, began working as a personal trainer in California in the '70s. He noticed that his clients improved faster when he combined:

• Olympic Weightlifting
• Gymnastics
• Sprints and metabolic work

Key observation: "Runners run well but don't lift. Powerlifters lift well but don't run. Gymnasts are strong but don't have endurance. What if we trained EVERYTHING?"

1995-2000: the official birth

• 1995: Glassman opens the first CrossFit® gym in Santa Cruz, California
• 1996: He begins training the Santa Cruz Police Department with incredible results
• 2000: The "CrossFit" trademark is registered and crossfit.com is launched
• 2001: The first affiliate (authorized CrossFit® gym) opens outside California

2001-2007: the explosion

• The number of affiliates grows from 13 (2005) to over 1,000 (2010)
• The CrossFit® Journal is born, an online publication with articles, videos, workouts
• 2007: The first CrossFit® Games - 70 athletes on a ranch in California
• The WOD (Workout of the Day) becomes a viral phenomenon

2007-2020: from methodology to global sport

• CrossFit® Games: From local event to worldwide competition on ESPN
• CrossFit® Open: Online competition open to all, 400,000+ participating athletes
• 15,000+ affiliates in over 150 countries
• Professional athletes (Rich Froning, Mat Fraser, Tia-Clair Toomey) become global icons
• Sponsorships from global brands (Reebok partnership 2011-2020)

2020-today: a new era

• 2020: Eric Roza acquires CrossFit® from Glassman
• Renewed focus on health, inclusivity, and community
• Expansion into new markets (Europe, Asia, Latin America)
• Evolution of the Games format with Semifinals and Quarterfinals

The 10 physical capacities of CrossFit®

CrossFit® aims to improve all 10 recognized physical capacities:

1. Cardiovascular/respiratory endurance

The ability of body systems to gather, process, and deliver oxygen.

How to train it: Running, rowing, biking, swimming - prolonged aerobic work

2. Stamina (muscular endurance)

The ability of body systems to process, deliver, store, and utilize energy.

How to train it: AMRAPs, chippers, long workouts with moderate load

3. Strength

The ability of a muscular unit (or combination of units) to apply force.

How to train it: Strength sessions - squat, deadlift, press heavy (3-5 reps, 80-95% 1RM)

4. Flexibility

The ability to maximize the range of motion of a joint.

How to train it: Mobility, stretching, overhead squats, snatch

5. Power

The ability of a muscular unit to apply maximum force in minimum time.

How to train it: Olympic lifting (snatch, clean & jerk), box jumps, kettlebell swings

6. Speed

The ability to minimize the cycle time of a repeated movement.

How to train it: Sprints, sprint intervals, short workouts at very high intensity

7. Coordination

The ability to combine several distinct movement patterns into a single distinct movement.

How to train it: Double unders, wall balls, thrusters - complex movements

8. Agility

The ability to minimize transition time from one movement pattern to another.

How to train it: Shuttle runs, multi-modal WODs with quick transitions

9. Balance

The ability to control the placement of the body's center of gravity in relation to its support base.

How to train it: Handstand holds, pistol squats, single-leg work

10. Accuracy

The ability to control movement in a given direction or at a given intensity.

How to train it: Skill work, practicing and drilling technical movements

The three pillars of CrossFit®

1. Weightlifting

Includes:

• Olympic Weightlifting: Snatch, Clean & Jerk and their variations
• Powerlifting: Squat, Deadlift, Press
• Strongman: Farmers carries, yoke walks

Focus: Strength, power, posture, neuromuscular coordination

2. Gymnastics

Includes:

• Bodyweight: Push-ups, air squats, lunges
• Pulling: Pull-ups, chest-to-bar, muscle-ups
• Core: Sit-ups, toes-to-bar, L-sits
• Inversions: Handstand push-ups, handstand walks

Focus: Body control, relative strength, coordination, balance

3. Monostructural Cardio (Metabolic Work)

Includes:

• Running: Sprint, mid-distance, long distance
• Rowing: Concept2 erg
• Biking: Assault bike, echo bike
• Swimming, Skiing (SkiErg)

Focus: Aerobic and anaerobic capacity, endurance, recovery capacity

The structure of a CrossFit® workout

Warm-Up (15 minutes)

• General warm-up: Cardiovascular activation (row, bike, jump rope)
• Specific mobility: Joint mobility specific to the WOD
• Movement prep: Light versions of the day's movements

Skill/Strength (15-20 minutes)

Technical or strength focus:

• Skill days: Practice double unders, muscle-ups, handstand push-ups
• Strength days: Back squat 5x5 @ 75-85%, Deadlift 3-3-3-3-3 building
• Olympic lifting: Snatch technique, clean & jerk complex

WOD - Workout of the Day (5-30 minutes)

The heart of the session. Common formats:

• For Time: Complete the workout as fast as possible
• AMRAP: As Many Rounds/Reps As Possible in X minutes
• EMOM: Every Minute On the Minute - work at precise intervals
• Tabata: 20" work / 10" rest x 8 rounds
• Chipper: Long list of exercises to complete in sequence

Cool-Down (10 minutes)

• Light aerobic work to lower heart rate
• Static stretching
• Foam rolling, mobility work

Benchmark WODs: CrossFit® classics

The Girls - WODs named after women

FRAN (the most famous)

• 21-15-9 reps for time:
• Thrusters (42.5kg/30kg)
• Pull-ups
• Elite time: sub-2:00. Good time: sub-5:00. First time: 10-15 minutes

CINDY

• AMRAP 20 minutes:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats
• Elite: 30+ rounds. Good: 20+ rounds. Beginner: 10-15 rounds

HELEN

• 3 rounds for time:
• 400m Run
• 21 Kettlebell Swings (24kg/16kg)
• 12 Pull-ups
• Elite: sub-8:00. Good: sub-12:00

The Heroes - WODs dedicated to fallen soldiers (military, firefighters, police)

MURPH (the most iconic)

• For time (with 9kg/6kg vest):
• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Air Squats
• 1 mile Run
• Dedicated to Lt. Michael Murphy, Navy SEAL who fell in Afghanistan
• Elite: sub-40:00 RX. Good: sub-60:00 RX

CrossFit® as a sport: the CrossFit® Games

The path to the Games

Stage 1: The Open (February-March)

• Online competition open to everyone
• 3 workouts in 3 weeks
• 400,000+ athletes worldwide
• You can do them at your box or at home

Stage 2: Quarterfinals (March-April)

• Top performers from the Open
• More difficult online competition
• Divides the world into regions

Stage 3: Semifinals (May-June)

• Live events in various worldwide locations
• Top athletes from each region
• Qualification to the Games for the best

Stage 4: The CrossFit® Games (August)

• 40 men + 40 women + 40 teams
• 4 days of competition
• 10-15 unknown workouts until the last minute
• The "Fittest on Earth" is crowned

CrossFit® Legends

• Rich Froning: 4x CrossFit® Games Champion (2011-2014), "The Fittest Man in History"
• Mat Fraser: 5x CrossFit® Games Champion (2016-2020), absolute dominance
• Tia-Clair Toomey: 6x CrossFit® Games Champion (2017-2022), most titles ever
• Annie Thorisdottir: 2x Champion, icon of the movement

The CrossFit® Box: not just a gym

What makes a Box different from a traditional gym?

1. Community over individuality

• Everyone trains together at the same time
• Constant mutual encouragement
• "The last person to finish gets more cheers than the first"

2. Coaching, not instructions

• Every class is led by a certified coach
• Real-time technique corrections
• Scalability for every level

3. Structured programming

• You don't choose what to do - the program is planned
• Balanced cycles of strength, skill, and conditioning

4. Specific equipment

• Olympic barbells and bumper plates
• Pull-up rig and muscle-up rings
• Rower, assault bike, ski erg
• Plyo boxes, wall ball targets
• Kettlebells, medicine balls, sleds
• NO traditional weight machines

Is CrossFit® for you?

Who will benefit most from CrossFit®

• Those seeking complete and balanced fitness
• Those bored with repetitive routines
• Those who love competition (with others or themselves)
• Those who value community and group training
• Those who want to improve in everything: strength, endurance, mobility, skills
• Athletes from other sports seeking GPP (General Physical Preparedness)

Who might prefer something else

• Those with hyper-specific goals (bodybuilding, pure powerlifting, marathon)
• Those who prefer to train alone in silence
• Those who can't/don't want to learn complex technical movements
• Those with serious physical limitations (but many boxes offer adaptive/scaled classes)

Myths to debunk about CrossFit®

Myth 1: "CrossFit® causes injuries"

Reality:

• Scientific studies show injury rates comparable to running, soccer, weightlifting
• Injuries come from: poor technique, too-rapid progression, overtraining
• A good box with qualified coaches drastically reduces risks

Myth 2: "You need to already be fit to start"

Reality:

• Every WOD is SCALABLE - movements, loads, volumes adapted to your level
• Beginners start with PVC pipe, then empty barbell, then gradually add load
• No serious box will have you doing muscle-ups on day one

Myth 3: "It's only for young super-athletes"

Reality:

• CrossFit® Masters (50+, 60+) is a thriving category
• Teens, over 60s, people with disabilities compete regularly
• The methodology adapts to ANY age and level

Myth 4: "It makes you huge/too muscular"

Reality:

• CrossFit® builds an athletic and functional physique, not a bodybuilder's
• The mix of strength + cardio PREVENTS excessive hypertrophy
• If you want pure muscle mass, you need specific bodybuilding

How to start with CrossFit®

1. Find an affiliated box

• Search on map.crossfit.com
• Visit 2-3 boxes, try the trial classes (usually free)
• Evaluate: qualified coaches? Welcoming community? Well-maintained equipment?

2. Attend On-Ramp/Fundamentals

• Introductory course (usually 4-8 sessions)
• Learn the 9 foundational movements
• Technique before intensity ALWAYS

3. Start with 3 classes/week

• Don't overdo it. Recovery is fundamental
• Monday-Wednesday-Friday is a good rhythm
• After 2-3 months you can evaluate increasing to 4-5

4. Scale ALWAYS if necessary

• Zero ego. Better to scale and do it well than RX and do it poorly
• The coach will suggest scaling options - listen to them

5. Priority: technique > consistency > intensity

• First 3 months: 100% focus on technique
• Months 3-12: build consistency (regular attendance)
• After 12 months: you can start really pushing intensity

The Virtuosity program and CrossFit®

The Virtuosity program is built on the fundamental principles of CrossFit® but with an even stronger focus on:

• Impeccable technique: "Virtuosity" means performing common movements uncommonly well
• Intelligent progression: Structured cycles, not random chaos
• Fundamentals always: Even advanced athletes dedicate time to basics every session
• Scalability: From beginner to competitor, same program scaled
• Quality over quantity: 4 sessions done well > 6 sessions done poorly

CrossFit® is a philosophy

More than a workout, CrossFit® is a philosophy of complete fitness. It's the idea that:

• Specialization creates gaps
• True fitness is being ready for the unexpected
• Community makes us stronger
• Intensity (relative) is the key to results
• Functional movements prepare us for real life
• There's no "too old" or "not fit enough" to start

If you're looking for fitness that prepares you for everything, that never bores you, that challenges you differently every day, and that makes you part of a global community of people who share your passion... welcome to the world of CrossFit®.

"The magic is in the movement. The art is in the programming. The science is in the explanation. The fun is in the community." - Greg Glassman

Now you have all the information to decide. The question is: are you ready to discover what you're really capable of?