What is CrossFit®? The Ultimate Beginners Guide

You’ve heard of CrossFit®, but you're not sure what it is. This guide breaks down the basics, from workout styles to training methods, so you can decide if it’s right for you.

Apr 22, 2025

Author

Michele Letendre

HWPO Affiliate Head Coach

New to CrossFit®?

With endless hype, intense videos, and unfamiliar lingo, it’s easy to feel overwhelmed. So what is CrossFit®, and is it a workout or a sport?

Let’s start with the actual definition: CrossFit® is an exercise protocol that uses constantly varied, functional movements executed at high intensity (defined by CrossFit®).

This definition makes sense if you’ve been doing CrossFit® for some time. But you'll need more context if you’re newer to this particular fitness branch. The definition is broad because CrossFit® itself is broad. So, let’s break it down:

Constantly varied

You won’t do the same thing every day, you’ll learn new skills and do things differently than you’re used to. Expect a mix of:

Weight training
Bodyweight movements
Cardio

Sometimes, you’ll go to the gym to focus on strength, and other times, you'll improve your cardio, which could happen in the same week. Workouts will also change in format: one day might be intervals, and the next could be a continuous 12-minute workout.

Functional movements

We use movements that are multi-joint (aka full-body). These are also known as compound movements.

To execute them well, we use “core-to-extremity” movement patterns - meaning power is generated from the body's center and moves outward.

Example:

Instead of doing bicep curls or lat pulldowns, we use pull-ups. If you don’t have the strength for pull-ups, we use progressions that train the pull-up movement pattern rather than isolating specific muscles.

High intensity

This is the how. We train at high intensity because it gives us more bang for our buck.

However, intensity is relative - it depends on the individual and the intent of the workout. Some workouts are short and fast, while others are longer and require a lower pace. Either way, we aim to push ourselves within appropriate limits.

What kind of workouts are we talking about?

We do lots of types of workouts, but here are some common ones:

Workout Type	Example	Description
AMRAP (As Many Rounds/Reps As Possible)	AMRAP 20 5 Pull-ups 10 Push-ups 15 Air Squats	Perform as many rounds as possible in 20 minutes. Your “score” is the number of completed rounds and reps.
Rounds for Time	5 Rounds for Time Run 400m 15 Burpees	Complete five rounds as fast as possible. Your “score” is the total time it takes to finish.
For Load	5x5 Bench Press	Perform five sets of five reps. Your “score” is the weight lifted (bar + plates).
EMOM (Every Minute on the Minute)	EMOM 15 Minute 1: 10 Burpees Minute 2: 10 Ring Rows Minute 3: 0:45 Max Calories on Machine	Do the listed exercise at the start of each minute. Rest until the next minute. Repeat for 15 minutes (5 total rounds). This format is a staple at HWPO Training.

What kind of movements do we use in CrossFit®?

The movements are endless. Remember, it is constantly varied. Instead of listing every movement.

We group them into three categories:

Category	Description & Examples
Weightlifting	Any movement where weight is moved. Olympic Weightlifting: Clean, Snatch, Jerk Powerlifting: Squat, Deadlift, Press Free Weight Movements: Dumbbell Snatches, Lunges, etc. Weighted Bodyweight Movements: Weighted Pull-ups, Dips, etc.
Gymnastics	Bodyweight-based movements requiring control and balance. Examples: Air Squats, Sit-ups, Push-ups, Box Jumps, Burpees, Pull-ups, Handstand Holds, Muscle-ups, etc.
Monostructural	Cyclical, cardio-based movements that improve endurance. Examples: Running, Rowing, Biking, Jump Rope, Ski Erg, Swimming, etc.

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Most CrossFit® workouts mix these categories. It’s common to see a combination like:

Back Squats + Push-ups

This constant variation is what makes the methodology exciting and effective.

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But is CrossFit® a sport?

CrossFit® started in the early 1990s but really took off in 2001 with the launch of CrossFit.com.

As early adopters began completing workouts as fast as possible (remember: intensity), the training naturally evolved into competition. Athletes wanted to beat their in-person or virtual training partners, and leaderboards were created to spark friendly competition.

CrossFit® became a formal sport following the first ever CrossFit® competition in 2006 in Aromas, California. It was such a success that it quickly became the annual CrossFit Games. Since 2007, athletes worldwide have trained using the CrossFit® methodology to qualify for these Games.

Do I have to compete?

Absolutely not.

CrossFit® has split into two branches:

CrossFit® the Sport
CrossFit® the Training Method

The overwhelming majority of people use CrossFit® as a training method to get stronger and stay healthy. They don’t compete - except for some occasional friendly in-gym challenges.

Can I compete?

Yes, you can.

If you’re competitive by nature, CrossFit® opens up a new world of personal challenges. You don’t have to go to the CrossFit Games to get that competitive fix. Many local gyms host in-house competitions or partner with nearby gyms for events. Just ask your coach!