All CrossFit workouts are based on functional natural movements, which constantly vary and are executed at high intensity for best results. But it is also about the community, both before, during and after the workouts. In the classes, that have a limited amount of participants for your safety, a certified coach guides the team through the session and gives it a personal training character. A difference compared to going to a conventional gym is also that CrossFit is much more fun and there is no time to feel bored.
Every workout is adjusted to your current abilities. The intensity and the weight are always scaled (or raised) to your needs. The first few workouts might feel a bit strange and confusing, but you will get into it eventually and start chasing better scores, faster times and new personal bests.
All classes start with a warm up. After this the class typically includes a strength and/or a skill part or a mixture of the two. Strength is based on fundamental movements e.g. squat, deadlift, shoulder press and clean & jerk. Skill can include gymnastic moves. After the strength/skill part the class typically includes a so called Metabolic Conditioning workout or better known as the MetCon. The length, intensity and exercises vary all the time, but that’s the beauty of it: not knowing what the challenge will be. MetCons are short, intense workouts, spiced with a pinch of competition as the goal is usually to finish fast or with the biggest possible score. Those workouts can include anything from rowing and running to Olympic lifting and gymnastic skills. At the end of the class, there is a short mobility part. Note that sometimes a class can look completely different, e.g. when it is a pure weightlifting class or a pure cardio class.
The only thing that can be dangerous is your attitude. As a beginner you will start from scratch. Talk to your coach about your health history and your current abilities, focus on learning the movements correctly, technique and most importantly, keep your ego under control. Pick up a healthy, open-minded perspective and do not sacrifice your need to compete for bad form or risky behaviour.
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