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What Is CrossFit: A Beginner's Guide to CrossFit Training

Updated: Dec 15, 2023

Ready to start CrossFit?

Learn everything about CrossFit and discover how to choose the right CrossFit gym for you with these comprehensive guides to CrossFit training.


  • What is CrossFit?

  • How is Crossfit different from Gym?

  • Can beginners do CrossFit?

  • 80-20 CrossFit rule

  • Can I do CrossFit at home?

  • 10 Best CrossFit workouts for beginners

  • How to find the best CrossFit gym near you?

What is CrossFit?

CrossFit, a type of HIIT (High-Intensity Interval Training), aims to increase strength, Cardiovascular, and stamina, impacting all muscle groups and bones for improved overall body performance.

How is CrossFit different from Gym Workout?


Gym Workout

CrossFit focuses on functional movements, high-intensity interval training (HIIT), and overall physical preparedness. It emphasizes a mix of strength, cardio, and mobility training.

Traditional gyms workout offers a wide range of exercise machines, free weights, and cardio equipment, allowing members to target specific muscle groups or fitness goals.

CrossFit often involves group workouts in a class setting.

Traditional gyms are more geared toward individual workouts.

CrossFit classes are often led by certified coaches who provide guidance, instruction, and ensure participants use proper form and technique.

Traditional gyms may offer personal training services, but most workouts are self-guided, and members are responsible for their own form and technique.

CrossFit workouts often involve functional equipment like barbells, kettlebells, medicine balls, and pull-up bars. The emphasis is on free weights and bodyweight exercises.

Traditional gyms typically have a wider array of exercise machines, cardio equipment, and free weights, providing more options for isolation exercises.

CrossFit classes are often led by certified coaches.

Most workouts are self-guided.

Can beginners do CrossFit?

Yes, beginners can certainly do CrossFit. Here is a list of things you should keep in mind when beginners start CrossFit.

  • Seek out a certified coaches

  • Start slow and scale workouts

  • Prioritize proper technique

  • Listen to your body and avoid overexertion

  • Consistency and be patience

  • Pay attention to your nutrition and recovery

  • Set achievable fitness goals

  • Take advantage of the support and motivation

80-20 CrossFit rule

The 80-20 rule, also known as the Pareto Principle, is a concept used in various contexts to describe the idea that roughly 80% of outcomes or effects result from 20% of the causes or efforts. In CrossFit, the 80-20 rule can be applied in several ways:

Prioritizing Movements:

In your CrossFit training, you might find that 80% of your progress or performance improvements come from focusing on 20% of the most effective movements. It's about identifying the key exercises and workouts that yield the best results and dedicating more time and effort to them.

Balancing Intensity:

CrossFit often involves high-intensity workouts. The 80-20 rule can be applied to intensity, where 80% of the benefits come from giving 100% effort during the most intense 20% of your workouts. This means that not every workout needs to be maximal intensity; it's important to balance intensity with adequate recovery.

Nutrition and Recovery:

In terms of nutrition, the 80-20 rule might suggest that 80% of your fitness goals are influenced by what you eat, and the remaining 20% is determined by your exercise regimen. Therefore, focusing on a well-balanced diet can have a significant impact on your CrossFit performance and overall health.

Exercise Selection:

Concentrate on the 20% of CrossFit exercises that provide 80% of the functional benefits. Compound movements like squats, deadlifts, pull-ups, and Olympic lifts are examples of exercises that can deliver a wide range of fitness benefits.

It's important to note that the 80-20 rule is a general guideline and not a strict law. Individual results may vary, and the exact percentages can differ from person to person. The key takeaway is to prioritize your efforts and resources on the most effective and efficient aspects of your CrossFit training and overall fitness regimen.

Can I do CrossFit at home?

Yes, you can do CrossFit-style workouts at home, but there are some considerations to keep in mind:


CrossFit workouts often involve various types of equipment, such as barbells, kettlebells, medicine balls, pull-up bars, and more. Having access to some basic equipment can make it easier to follow CrossFit routines effectively.


CrossFit workouts typically follow a structured program, including daily "Workout of the Day" (WOD) routines. You can find many CrossFit workouts online, or you can join virtual CrossFit classes to follow a program designed by a certified CrossFit coach.

Safety and Technique:

It's crucial to prioritize safety and proper technique when doing CrossFit workouts at home. If you're new to CrossFit, consider joining the best CrossFit center near you to minimize the risk of injury.


Make sure you have enough space to perform CrossFit movements safely. Clear a designated workout area in your home.

Warm-Up and Cool-Down:

Don't skip the warm-up and cool-down portions of your workouts.

Nutrition and Recovery:

Maintain a balanced diet and prioritize recovery, which includes getting enough rest, hydration, and adequate sleep.

Motivation and Accountability:

It can be helpful to find a community or accountability partner to stay motivated.

It is advisable to do it at a CrossFit center with guidance from certified trainers, especially if you are a beginner.

10 Best CrossFit workouts for beginners

Bodyweight Baseline:

3 rounds for time:

10 air squats

10 push-ups

10 sit-ups

EMOM (Every Minute On the Minute):

12-minute EMOM

Odd minutes: 10 kettlebell swings (use a light kettlebell)

Even minutes: 5 burpees

Tabata Intervals:

4 rounds of 20 seconds of work followed by 10 seconds of rest for each exercise:

Air squats


Plank (hold the plank position)

AMRAP (As Many Rounds As Possible):

10-minute AMRAP

5 box jumps (use a low box or step)

10 lunges (5 per leg)

15 sit-ups

Dumbbell Duo:

4 rounds for time:

10 dumbbell thrusters (use light dumbbells)

10 dumbbell bent-over rows


15-minute AMRAP

5 ring rows (use rings or a suspension trainer)

10 push-ups

15 air squats

Jump Rope Intervals:

10 rounds of:

30 seconds of jump rope (single-unders)

30 seconds of rest

Dumbbell DT (scaled):

5 rounds for time:

6 dumbbell deadlifts

6 dumbbell hang power cleans

6 dumbbell push jerks

Kettlebell Challenge:

3 rounds for time:

10 kettlebell goblet squats (use a moderate kettlebell)

15 kettlebell swings (use a light kettlebell)

Box Step-Ups:

3 rounds for time:

10 box step-ups (use a box or bench)

10 hand-release push-ups

This is a sample workout chart. You do not need to follow the same. Prepare a personalized CrossFit workout chart that fits you and is suitable for your body at your level of experience in CrossFit.

How to find the best crossfit gym near you?

Finding the best and most suitable CrossFit gym (often referred to as a CrossFit 'box') near you is a crucial step toward success in your fitness journey.

Check out online reviews, ask for recommendations, visit gyms in person, inquire about pricing, and request a trial class before selecting the best and most suitable CrossFit gym for you.

If you are looking for a best crossfit fitness center near Navalur and Adyar, check out FIONIS Crossfit.

FIONIS inspires individuals into a healthy lifestyle by delivering health and fitness, wherever they are. FIONIS is one of the largest fitness community with more than 10,000 clients across the globe through 100+ certified trainers.

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