The usual structure:
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It's a training philosophy that coaches people of all shapes and sizes to improve their physical well-being and cardiovascular fitness through varied and challenging workouts.
Each day, the workout will test a different part of your functional strength or conditioning, not specializing in one particular thing, but rather with the goal of building a body that’s capable of practically anything and everything.
Every day there is a particular workout prescribed that is completely scalable based on your skill. For example, if the workout calls for barbell squats with 135 pounds but you can only do squats with the bar (45 pounds), then that’s where you’ll start.
Most CrossFit gyms will split their classes into 3-4 sections:
Breakdown of what you may see from coaches:
Every day, CrossFit.com posts the workout of the day (WOD) free of charge to anybody that is interested in doing them.
You can follow along at home or in your office gym, provided you have the right equipment.
Any exercise can be a form of HIIT, if it follows a specific regimen where you vary your speeds and intensity when doing it.
Working out at home is a tricky concept and can be harder to execute when the couch is right there in your view.
You can gain a lot from giving physical activity a real place of privilege in your schedule and devoting a good amount of time and attention to it. Apart from getting your blood pumping, the real benefits are creating time for your own interests and allowing yourself to check out mentally while focusing on simple tasks.