Categories / Functional & athletic
CrossFit
High-intensity mixed functional workouts in boxes.
How to start
Join a box with a beginners course (on-ramp). You learn the movements with light weights before joining group classes. Scale everything.
How to progress
Attend 2 to 3 times a week and scale loads.
What the evidence says
Evidence: limited
A 2026 systematic review of 19 studies (537 people) found that CrossFit training improved maximal oxygen uptake, strength, muscle size and muscular endurance, and also caused physiological stress. The studies were mainly short and in people already training. We did not find strong evidence on injury rates in our search.
Take care: High-intensity lifting under fatigue raises injury risk. Learn technique first, scale workouts and rest.
Sources
12-week starter plan
Do an on-ramp course, then classes.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 8 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Do the on-ramp course.
- Scale loads.
- Prioritise form.
Common mistakes
- Lifting heavy while fatigued.
- Skipping scaling.
- Training through pain.
Kit and cost
High Approximate UK prices.
- A box membership (about £60 to £130 a month)
- Flat shoes
- Wrist wraps (optional)
Frequently asked questions
Is CrossFit safe?
It carries injury risks if you lift heavy when tired. Scale and learn technique.
Do I need to be fit?
No. Workouts can be scaled.
Does it work?
A review found improvements in fitness and strength.
Good for: Power & speed Strength Heart & fitness
Compare with similar options
| CrossFit | Hyrox | Battle Ropes | Sled Pushing and Dragging | |
|---|---|---|---|---|
| Typical session | 60 min × 4/wk | 75 min × 4/wk | 15 min × 2/wk | 20 min × 2/wk |
| Effort | ●●●●● | ●●●●● | ●●●●○ | ●●●●○ |
| Cost | High cost | High cost | Low cost | Low cost |
| Equipment | Specialist kit | Specialist kit | Some equipment | Some equipment |
| Impact | Medium impact | Medium impact | Low impact | Low impact |
| Fitness needed | Moderate fitness | Moderate fitness | Moderate fitness | Moderate fitness |
| Evidence | limited | limited | limited | limited |