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CrossFit

fitness · hard · 4-6 hours/week

What is CrossFit?

High-intensity functional fitness program combining Olympic weightlifting, gymnastics, and metabolic conditioning in constantly varied workouts (WODs). Improves VO2max, strength, endurance, and body composition; shoulder injuries are more common than in other modalities.

Is there evidence for it?

EVIDENCEmoderate

How do you do CrossFit?

  1. 1.Join a CrossFit box (gym) and complete their 'Foundations' or 'On-Ramp' program (typically 2-4 weeks)
  2. 2.Attend 3-5 classes per week; prioritize learning proper Olympic lift technique before chasing intensity
  3. 3.Scale every workout to your ability — a good coach will offer modifications for every movement
  4. 4.Supplement with dedicated mobility work to protect shoulders and lower back
  5. 5.Track your benchmark workouts (Fran, Grace, Murph) to measure objective progress over time

How long does it take?

4-6 hours/week.

Is it hard to start?

hard.

Source: Greg Glassman (founder); systematic review in Workplace Health & Safety journal; meta-analysis in Sports Medicine - Open
functional-fitness · high-intensity · community · olympic-lifting · varied-training
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