What are the steps in training?

The training process in Crossfit consists of fixed components:

  • Warm-up
  • Skill development
  • High-intensity training (conditioning) or WOD (workout of the day)
  • Stretching


The core of the unit is the very high-intensity WOD (workout of the day). This usually consists of a series of different exercises that are carried out in several rounds. Either a predetermined number of laps is to be carried out in the shortest possible time, or the highest possible number of laps in a predetermined time. This turns every training session into a competition – against yourself or other athletes.

There are now standardized training units that are used as benchmarks to measure training progress. They have female first names and are structured like the following example.

Cindy: 5 pull-ups, 10 push-ups, 15 squats; as many laps as possible in 20 minutes.

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