Our typical CrossFit class usually follows a structured format, but the specific activities and exercises can vary depending on the programming for the day and the coach. Here's a general outline of what you might expect in a CrossFit class:
1. **Warm-Up**: Classes typically start with a dynamic warm-up to get your body prepared for the workout ahead. This may include exercises like jogging, jumping jacks, lunges, arm circles, and other mobility drills.
2. **Skill/Strength Training**: Many classes include a segment focused on developing a specific skill or strength movement. This could involve practicing techniques for weightlifting (like squats, deadlifts, or cleans), gymnastics (like pull-ups or handstands), or other functional movements commonly used in CrossFit.
3. **Workout of the Day (WOD)**: The main portion of the class is dedicated to the WOD, which is a high-intensity workout that typically combines elements of cardio, weightlifting, and gymnastics. WODs are often short and intense, lasting anywhere from a few minutes to around 20 minutes. They may involve performing a certain number of repetitions of various exercises as quickly as possible (AMRAP - as many rounds as possible) or completing a specific set of exercises within a set time limit (for time).
4. **Cool Down and Stretching**: After the WOD, there's usually a cool-down period to lower your heart rate and stretch your muscles. This can help improve flexibility, reduce muscle soreness, and prevent injury.
Throughout the class, the coach will provide guidance on proper form and technique, scale exercises to accommodate different fitness levels, and motivate participants to push themselves. CrossFit is known for its sense of community and camaraderie, so expect plenty of encouragement and support from both the coach and your fellow classmates.