All you need to know about Crossfit

Crossfit is the buzzword in fitness circles these days. From gyms to dedicated crossfit studios this fitness regimen has come a long way. Unlike traditional workouts where emphasis is usually laid on either building muscle mass or improving stamina and flexibility, crossfit works upon increasing endurance, stamina and flexibility all at once – one reason why it is a rage amongst athletes and celebrities.



Crossfit is strength and conditioning progamme that primarily includes high intensity workout that incorporate multiple fitness regimes like aerobics, HIIT (High Intensity Interval Training), powerlifting, gymnastics etc into a single programme. A crossfit session usually consists of doing repetitions of the above workouts in a specific time.

Crossfit exercises include running, sprint, lunges, burpees, pushups, pull-ups, situps, deadlift, barbell squats, kettle bell swings etc. Warm-up sessions called dynamic warm-up usually include jumping jacks, jumps, jump ropes and sprints. These are to be done with increasing intensity. Strength training includes muscle workouts like squats, push-ups, deadlifts etc, which look at increasing power and endurance. Another feature of crossfit called WOD (Workout of the Day) includes doing a fixed number of repetitions of specific workouts in the shortest time possible / within a fixed time limit.
Cindy is a beginner’s crossfit 20 minute AMRAP (“as many rounds as possible”) routine which consists of:
5 pull ups
10 push ups
15 squats
Within 20 minutes one must complete AMRAPs of 5 pull-ups, 10 push-ups, and 15 squats. There is no scheduled rest in between rounds – as soon as you finish your 15 squats you start on the pull ups again.
Crossfit workouts are high intensity but not dangerous. However, if someone decides to throw caution to the wind or decides to get a little adventurous / over enthusiastic, chances of an injury are much higher.

Jojo Varghese is a fitness coach.
He can be contact at or (+91) 8511333884


Following are some other variations:

AMRAP 20min AMRAP 12min AMRAP 12min AMRAP 10min
3 Pull ups 5 Pull ups 1 Pull ups 1 Pull ups
6 Pushups 10 Pull ups 4 Pull ups 4 Pull ups
9 Squats 15 Pull ups 7 Pull ups 7 Pull ups