How Long is a Cross Training Class & is it Worth Your Time?
CrossFit classes are usually within the same time range, just enough to tire you out but not too long. A CrossFit class won’t bore you nor make you feel like it drags out, but it will get the job done!
4 phases a CrossFit class is usually divided in
A CrossFit class lasts approximately 45 minutes to an hour. However, this doesn’t mean it’s an hour of non-stop running, doing burpees, and lifting weights. Usually, it is divided in 4 phases or steps in order to be successful. Before each phase the coach will tell you what the exercise is about and will explain how to do it. Some even make you practice the movements before the actual phase begins.
Phase 1: The Warm Up
The warm up in a CrossFit class is composed of a series of exercises usually created to ready you for the actual WOD. They can either serve as practice or just to warm you up, as the name suggests, to avoid injuries for the difficult WOD ahead.
The exercises tend to be with little weight that you can easily handle, and/or a small running distance. It can last as little as 5-7 minutes or as long as 10-15 minutes.
Phase 2: The Skill or Strength area
The Skill or Strength area is usually to work out your technique and weights better, as well as your cardio a little bit. It can be a sort of pre-WOD. This is where you begin to put in more effort and start to get tired.
The exercises can consist of getting your 1 rep max, which is the maximum weight you can lift in that particular exercise, or your pr, personal record. It can also consist of high intensity but short exercises that require little rest and a lot of moving and cardio.
Phase 3: The Crossfit Class highlight, the WOD (Workout of the Day)
The WOD is the most difficult part of the CrossFit class. You could say it’s the “main event”, which is where you really get tired. In this phase, you are expected to do your maximum effort. The WOD can have exercises viewed in the two previous phases or new exercises for you to realize.
However, this is where the number of repetitions goes way up and the time seems way down. Having said that, a WOD can last as little as 10 minutes or as long as 30 minutes. No matter how long the time seems, it may not be enough! But the WOD is nothing to be afraid of, it is where you learn to improve all areas previously seen. Being fast while handling your technique correctly with a weight that seems heavy but not too heavy. Soon enough, you’ll be happy to see the challenge on the board!
Phase 4: Stretching and cooling down
Although it may not seem very important, it is something you should never miss. This allows your muscles to relax. Without it, the pain will be worse the next day than it would be with the proper stretching and cooling down done.
This phase can be just following the coach in stretching and/or cooling down by running a small distance. It is done after you have put the equipment away but before the next class begins, giving you the space to stretch properly. Never leave a CrossFit class without stretching or cooling down
