Chargement...
Back to disciplines
Functional1,800+ active athletes
CrossFit
Forged in fire. Tested every day.
Daily WODs, functional movements and community challenges to push your limits every week.
+1,800 athletes
365 WODs/yr
5× / week
Videos & Tutorials
Learn from the best
Technical tutorials, guided sessions and expert tips — click to play a video.
Beginner
9 fundamental CrossFit exercises
Master the 9 basic movements before diving into WODs — a guide for complete beginners.
Beginner
Top 5 beginner benchmark WODs
The 5 reference WODs to know when starting CrossFit — strategy and scaling explained.
Intermediate
3 no-equipment CrossFit WODs
Three bodyweight CrossFit sessions to do at home — effective, no gear required.
All levels
I tried the Murph WOD
A complete experience report on the Murph WOD — preparation, strategy and how it felt afterward.
Advanced
Murph Hero WOD — Full demonstration
A complete run-through of the Murph WOD with strategy tips, pacing and partitioning to finish it.
Intermediate
Live tips for the Murph
Detailed strategy for the Murph WOD — optimal partitioning, energy management and tips to push through.
Expert Guide
Everything you need to know
Fundamental movements
- The 9 fundamental CrossFit movements must be mastered before loading heavy
- Snatch and Clean & Jerk: technical work alone for at least 4–6 weeks before adding weight
- Gymnastic skills: strict pull-ups before, kipping after — strength precedes the kip
- Box jumps: land on the box, step down on the outside (knee safety)
- Double-unders: be patient — 3–6 months to master, but worth every missed attempt
CrossFit equipment
- Versatile shoes (Nike Metcon, Reebok Nano) — a compromise between stability and running
- An Olympic belt for deadlifts and heavy overhead movements
- Grip pads or hand guards for kipping bars — blister prevention
- A speed jump rope (steel cable) for double-unders
- Loose chalk — essential for barbell workouts and loaded pull-ups
Fuel for CrossFit
- CrossFit is anaerobic-aerobic: fast carbs before the WOD (banana, rice)
- Protein 2 g/kg/day — post-WOD muscle rebuilding is intense
- Creatine 5 g/day — measurable improvements on power movements
- Beta-alanine for long WODs (> 10 min) — reduces muscle acidosis
- Hydration: weigh before/after — each kg lost = 1L of water to replace
CrossFit recovery
- Cool-down is mandatory: 10 min mobility + 5 min breathing after every intense WOD
- Ice on sensitive joints (wrists, shoulders, knees) post-workout
- Foam rolling on the muscle-guarding areas: chest, hips, hamstrings
- Maximum 2 consecutive days without rest — CrossFit breaks down as much as it builds
- Sleep: IGF-1 (insulin-like growth factor) requires at least 7.5h of restorative sleep
Expert tips
The pros' secrets
Scale smartly
There's no shame in scaling a WOD. Doing "Fran" in 12 min with adapted loads is more beneficial than suffering 25 min with too much weight.
Strategy beats fitness
Breaking up a WOD (sets of 10 → 7-3, 21s → 12-9) before you fatigue is always faster than going all-out and falling apart.
Log every WOD
Note your time, loads and notes. Redoing a benchmark WOD knowing the target to beat is the number-one driver of progress.
The community is the program
The box effect — training with others — improves performance by 20% on average. Friendly competition is the best pre-workout.
Key exercises
Master the fundamentals
The essential exercises to know — technique, target muscles and execution tips to progress without getting injured.
Thrusters
Intermediate5×5Quads, glutes, shoulders, triceps
Front-rack squat then overhead press in one continuous movement. The "king" CrossFit exercise — a squat and shoulder press combined.
Kipping pull-ups
Intermediate5×10Lats, biceps, abs
Pull-up with a body swing to maximize efficiency on long WODs. Master strict pull-ups first before switching to kipping to protect the shoulders.
Box jumps
All levels5×10Quads, calves, core, explosiveness
Jump onto the box with both feet, absorb in a half-squat, step down on the outside. Start at 40 cm and build up. A CrossFit WOD staple.
Snatch technique
Advanced4×3Full body, coordination, power
The Olympic snatch — from the bar on the floor to the overhead lockout in one explosive movement. Technical work is essential before loading. Start with the empty bar.
Double-unders
Intermediate5×50Calves, coordination, cardio
The rope passes twice under the feet on each jump. Jumps slightly higher than singles, very fast wrists. 3–6 months of practice to master.
Wall balls
Beginner5×15Quads, glutes, shoulders, coordination
Deep squat then throw the medball (9/6 kg) at the target 3 m up. Catch the ball on the way down and chain directly. Builds overall muscular endurance.
GHD sit-ups
Advanced3×15Abs, hip flexors, back extensors
On the GHD machine, lower to horizontal and come back up using the abs. Start with a small range of motion — intense DOMS for beginners.
Muscle-ups
Advanced3×3Back, triceps, pecs, coordination
From a hang, combine a pull-up and a dip in one movement to get above the bar. Requires a solid base of pull-ups and dips before progressing toward this goal.
Clean & Jerk
Advanced4×3Full body, power, Olympic technique
The Olympic clean and jerk in two phases — clean (floor to rack) then jerk (bar overhead). The movement that defines high-level CrossFit. Technique before load.
Burpee box jumps
Intermediate4×10Full body, cardio, explosiveness
A classic burpee then jump onto the box instead of jumping in the air. Combines burpee endurance and box-jump power. Common in competition WODs.
8-week program
Week 1–2
Technique & Fundamentals
Skills: Progressive Snatch
Bar only → 40 kg → 60% 1RM — technique first, 45 min + light WOD 10 min
WOD: Scaled Fran
21-15-9: Thrusters (35/25 kg) + Pull-ups — target < 10 min
Gymnastic: HSPU drills
Wall walk + negative HSPU + pike push-up — 4×5 progressive
Week 3–4
Volume & Intensity
WOD: Murph 50%
50 pull-ups, 100 push-ups, 150 squats + 1 mile run — free partitioning, with vest if possible
Barbell cycling 20 min
Clean & Jerk: EMOM 3 reps at 70% 1RM — technique under fatigue
WOD: Death by pull-ups
Minute 1: 1 pull-up. Continue to failure — tests gymnastic endurance
Week 5–6
Benchmarks & Records
Benchmark: Grace
30 Clean & Jerks (60/40 kg) for time — target < 5 min for RX
Open WOD simulation
Open-style WOD with a 20-min AMRAP structure — competition training
Test: Chest-to-bar max unbroken
Assess C2B pull-ups, bar muscle-up and TTB — gymnastic baseline
Week 7–8
Peaking & Competition
Reduced volume + skills
Focus on identified weaknesses — double-unders, pistol squats, snatch balance
WOD PR test
Redo a WOD from week 1–2 to measure progress — mandatory benchmark
Fun community WOD
Group WOD, light weight, fun — finish the cycle on good energy
* Program personalized by the Xenotif® AI based on your profile, level and goals.
Frequently asked questions
All about CrossFit
No when well coached. The injury risk in CrossFit is comparable to traditional gym training. Technique always comes before load or speed — scaling is always the right call.
