Crossfit-inspired training

Crossfit mixes weightlifting, gymnastics and conditioning in short, intense sessions. What makes a session crossfit is the format, not the exercises – and the format always gives a result to compare.

The formats

• AMRAP (as many rounds as possible): as many rounds as you can in 12 or 20 minutes. The result is the number of rounds.
• For time: a fixed number of rounds as fast as possible. The result is the time.
• Chipper: a long list of high reps worked through in order, for time.
• 21-15-9: three sets with descending reps, usually two exercises.
• EMOM (every minute on the minute): new work every minute, the rest of the minute is rest.

The movements

Thrusters (front squat + press), kettlebell swings, box jumps, wall balls, burpees, pull-ups, toes-to-bar, jump rope, rowing, deadlifts and cleans. Most sessions in the app can be done with one kettlebell, a pair of dumbbells and something to row on; the advanced ones need a barbell and a box.

Scaling

In crossfit scaling is a given: same session, adapted load. Beginners swap pull-ups for ring rows, full push-ups for knee push-ups, box jumps for step-ups and use light weights. Intermediate does the sessions as written with lower weight. Advanced is Rx – prescribed weight. Technique comes before time – a fast session with poor technique is where injuries come from.

Measure yourself

Write rounds or time in the workout note. The programs return to the same AMRAP in weeks 1, 4 and 8. Classic sessions like Cindy (20 min AMRAP: 5 pull-ups, 10 push-ups, 15 squats) have guide values: 11–12 rounds for beginners, 13–17 for intermediate, 19–22 for advanced.

Rest and recovery

The sessions are short but hard. Three sessions a week with a day between is enough for most, plus easy cardio and mobility. Feeling worn down: swap a session for a walk.

CrossFit is a registered trademark. The sessions in the app are inspired by classic formats and are not tied to any box or organisation.