CrossFit is a core strength and conditioning program that has been designed to obtain the broadest possible adaptive response. It is not a specialized fitness program, but rather an attempt to optimize physical competence in each of the ten recognized fitness domains: cardiovascular and respiratory endurance, strength, flexibility, power, speed, coordination, agility, balance, and precision. To ensure safety and effectiveness, CrossFit beginners should complete a special program with slow load increase and instructions on fundamental CrossFit techniques. The three main components of CrossFit training are strength, endurance, and performance.
Strength training involves exercises that target specific muscle groups to increase muscle mass and strength. Endurance training involves activities that increase the body's ability to sustain physical activity for longer periods of time. Performance training focuses on improving the body's ability to perform specific movements with greater speed and accuracy. CrossFit exercises increase VO2max, strength, endurance and improve body composition.
The risk of injury in CrossFit is similar to that of other comparable sports such as Olympic weightlifting, weightlifting and gymnastics, and lower than that of competitive contact sports such as rugby union and rugby league. Shoulder joint, shoulder girdle and spine injuries predominate in CrossFit and require special attention from doctors and coaches. Studies have shown that CrossFit training can be effective in improving several fitness parameters such as improved endurance, increased maximum aerobic capacity VO2max, aerobic and anaerobic capacity, and a positive influence on body composition, strength and flexibility of participants, power and balance, BMI, fat mass and waist circumference. To avoid injury while participating in CrossFit training exercises, it is important to carefully choose the combination of individual components and set the intensity (RPE,% RM or% heart rate) for the first part of the session.
It is also important to increase the range and intensity of exercises in CrossFit slowly, scalably and carefully.