What's the Difference Between Cross Training and CrossFit?
21 min read
Table of contents
- Cross Training
- Key Differences between CrossFit and Cross Training
- Workout Structure
- Training Focus
- Flexibility in Exercise Selection
- Workout Intensity
- Community and Culture
- Choosing Between CrossFit and Cross Training
- See ya next time!
- Can I combine CrossFit and cross training in my fitness routine?
- Is CrossFit suitable for beginners?
- How often should I engage in cross training activities?
- Is it necessary to join a CrossFit gym or "box" to participate in CrossFit workouts?
- How do I choose the right cross training activities for my goals?
CrossFit and cross training are both popular fitness trends that have garnered significant attention in recent years. Although they may seem similar at first glance, there are some key differences between the two approaches. In this article, we'll take a closer look at CrossFit and cross training, breaking down the main distinctions between them, and helping you determine which one might be the best fit for your fitness goals.
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CrossFit workouts, known as "Workouts of the Day" (WODs), are typically short and intense, lasting between 5 and 20 minutes. These workouts involve a combination of functional movements performed at high intensity, often with little to no rest between exercises. WODs are usually scalable to different fitness levels, allowing beginners and advanced athletes to train together.
The primary goal of CrossFit is to improve overall fitness by increasing strength, endurance, flexibility, speed, agility, balance, and coordination. CrossFit aims to prepare individuals for any physical challenge they may encounter in their daily lives, promoting the concept of "general physical preparedness."
Cross Training Activities
There are no specific exercises or workouts associated with cross training. Instead, individuals can choose from a wide range of activities, such as swimming, cycling, running, weightlifting, yoga, Pilates, and more. The idea is to incorporate different forms of exercise that complement one another and target various muscle groups, promoting a well-rounded fitness regimen.
Cross Training Goals
The main goal of cross training is to improve overall fitness and performance in a specific sport or activity by targeting different aspects of physical conditioning. It also aims to reduce the risk of injury by allowing the body to recover from repetitive stress associated with a single sport or exercise.
Key Differences between CrossFit and Cross Training
While CrossFit follows a structured approach with predefined WODs, cross training allows for greater flexibility in designing workout routines. CrossFit workouts are often more intense, incorporating high-intensity exercises with minimal rest, whereas cross training workouts may vary in intensity depending on the individual's goals and preferences.
A Deeper Dive
Both CrossFit and cross training have distinct workout structures that cater to different preferences and goals. Let's take a closer look at how workouts are structured within each approach.
CrossFit Workout Structure
CrossFit workouts follow a specific structure, which typically includes three main components:
Warm-up: This portion of the workout is designed to increase heart rate, warm up the muscles, and prepare the body for the upcoming exercises. Warm-ups may include dynamic stretches, light cardio, and movement-specific exercises.
Skill or strength work: The skill or strength work focuses on developing specific skills, such as Olympic weightlifting techniques, gymnastics movements, or powerlifting exercises. This component allows athletes to practice and refine these skills, while also building strength and power.
WOD (Workout of the Day): The WOD is the core of the CrossFit workout, consisting of high-intensity exercises performed in a specific sequence, often with a time constraint. WODs may involve AMRAP (As Many Rounds As Possible) within a given time frame, EMOM (Every Minute on the Minute), or task-priority workouts, where participants must complete a predetermined number of repetitions as quickly as possible.
This structured approach ensures that CrossFit workouts are consistently challenging and target various aspects of fitness, from strength and power to endurance and agility.
Cross Training Workout Structure
Cross training workouts, on the other hand, offer more flexibility in terms of structure, allowing individuals to customize their routines based on their personal goals and preferences. Some common cross training workout structures include:
Circuit training: Circuit training involves performing a series of exercises in a specific order with minimal rest between exercises. Each "circuit" is typically completed multiple times, providing a balance between cardiovascular and strength training.
Interval training: Interval training alternates between periods of high-intensity exercise and lower-intensity recovery. This approach can help improve cardiovascular fitness, speed, and endurance, while also allowing for some strength training depending on the chosen exercises.
Supersets and compound sets: Supersets involve performing two exercises back-to-back with no rest in between, while compound sets involve performing two exercises targeting the same muscle group in succession. Both methods can increase workout efficiency and intensity, targeting multiple muscle groups and aspects of fitness.
Split routines: In split routines, different muscle groups or aspects of fitness are targeted on different days of the week. This approach allows individuals to focus on specific areas of fitness while providing adequate recovery time between workouts.
The flexibility of cross training workout structures enables individuals to tailor their routines to their specific needs and goals, ensuring a more personalized approach to fitness.
CrossFit emphasizes functional movements and overall physical preparedness, while cross training focuses on improving performance in a specific sport or activity. CrossFit workouts are designed to challenge the entire body, whereas cross training routines may target specific muscle groups or aspects of fitness, depending on the individual's goals.
Training Focus: A Closer Look
The training focus in CrossFit and cross training varies, catering to different fitness goals and preferences. Let's delve deeper into the training focus of each approach.
CrossFit Training Focus
In CrossFit, the primary focus is on developing well-rounded fitness across multiple domains, including strength, endurance, flexibility, and agility. CrossFit workouts often involve compound movements that engage multiple muscle groups and require a high level of intensity. Some key areas of focus in CrossFit include:
Functional movements: CrossFit emphasizes functional exercises that replicate real-life movements, such as squatting, lifting, and pushing. These movements are designed to improve overall physical performance, both in daily life and in various sports.
Constantly varied workouts: CrossFit workouts are constantly changing, which helps prevent boredom and plateaus while encouraging the development of a wide range of skills and abilities. This varied approach challenges the body in different ways, promoting well-rounded fitness.
High-intensity training: CrossFit workouts are known for their intensity, pushing participants to perform at their maximum capacity. High-intensity training has been shown to improve cardiovascular fitness, strength, and endurance more effectively than moderate-intensity training.
Competitive atmosphere: Many CrossFit workouts are designed to be competitive, either against oneself, fellow gym members, or even athletes from other CrossFit boxes. This competitive environment encourages participants to push themselves and strive for continuous improvement.
Cross Training Training Focus
Cross training allows individuals to tailor their workout routines to focus on specific aspects of fitness, depending on their goals and preferences. Some common training focuses in cross training include:
Injury prevention: Cross training is often used to prevent overuse injuries by incorporating different forms of exercise that work various muscle groups and reduce repetitive stress on specific body parts. This balanced approach to training helps maintain long-term health and wellness.
Sport-specific performance: Many athletes use cross training to improve their performance in a specific sport. By engaging in complementary exercises and activities, athletes can develop skills and physical attributes that directly translate to better performance in their primary sport.
Targeted fitness goals: Cross training allows individuals to focus on specific fitness goals, such as improving cardiovascular endurance, increasing muscular strength, or enhancing flexibility. By selecting activities and exercises that align with these goals, individuals can create a customized workout plan that directly addresses their unique needs and preferences.
Variety and enjoyment: Cross training offers the opportunity to explore various training modalities and activities, preventing boredom and keeping workouts engaging. This variety can help individuals stay motivated and committed to their fitness journey, ultimately leading to more consistent progress.
CrossFit and cross training each have distinct training focuses, catering to different fitness goals and preferences. CrossFit emphasizes well-rounded fitness with a competitive edge, while cross training allows for greater customization and specificity in targeting individual goals. Understanding the differences in training focus between these two approaches can help you make informed decisions about which path best aligns with your personal fitness objectives.
Flexibility in Exercise Selection
Cross training offers more freedom in choosing exercises and activities, allowing individuals to tailor their workouts based on personal preferences, goals, and available resources. CrossFit, on the other hand, follows a more rigid structure with its WODs, which may involve specific exercises and equipment typically found in CrossFit boxes.
Flexibility in Exercise Selection: Expanding on the Differences
The flexibility in exercise selection is another area where CrossFit and cross training differ. Let's explore how each approach handles exercise selection and how that impacts the overall training experience.
CrossFit Exercise Selection
CrossFit typically follows a prescribed set of exercises that focus on functional movements, often involving compound exercises that engage multiple muscle groups simultaneously. Some common CrossFit exercises include:
Olympic lifts (e.g., clean and jerk, snatch)
Powerlifting exercises (e.g., squats, deadlifts, bench press)
Gymnastics movements (e.g., pull-ups, handstands, muscle-ups)
Calisthenics exercises (e.g., push-ups, dips, lunges)
Cardiovascular exercises (e.g., running, rowing, jump rope)
While there is some variation in CrossFit workouts, the overall exercise selection is generally consistent within the CrossFit community. CrossFit gyms or "boxes" often follow a predetermined programming, which includes a Workout of the Day (WOD) that all members complete.
Cross Training Exercise Selection
Cross training, on the other hand, offers a greater degree of flexibility in exercise selection. Individuals can choose from a wide range of activities and exercises based on their personal preferences, goals, and interests. Some popular cross training activities include:
Aerobic exercises (e.g., swimming, cycling, running, dancing)
Strength training (e.g., weightlifting, resistance bands, bodyweight exercises)
Flexibility and mobility exercises (e.g., yoga, Pilates, stretching)
Balance and stability training (e.g., balance boards, stability balls, single-leg exercises)
Sport-specific training (e.g., basketball, soccer, tennis)
With cross training, individuals have the freedom to mix and match various training modalities and create a customized workout plan that caters to their specific needs and goals. This approach allows for continuous experimentation and adaptation, ensuring that workouts remain fresh, engaging, and effective over time.
Balancing Structure and Flexibility
When it comes to exercise selection, both CrossFit and cross training have their advantages and drawbacks. CrossFit offers a structured approach, which can be beneficial for individuals who thrive in a routine and enjoy working on a specific set of exercises. The focus on functional movements and compound exercises can lead to well-rounded fitness and improved performance in various sports and daily activities.
On the other hand, cross training allows for greater personalization and adaptability, making it an appealing option for individuals who enjoy exploring different activities and value variety in their workout routines. The flexibility in exercise selection can help prevent boredom, promote long-term adherence to a fitness plan, and address individual preferences and goals more effectively.
Ultimately, the choice between CrossFit and cross training in terms of exercise selection will depend on your personal preferences, fitness goals, and individual needs. Some individuals may prefer the structured, high-intensity nature of CrossFit, while others may be drawn to the more flexible and customizable approach of cross training. Regardless of the path you choose, the key to success lies in finding an approach that is enjoyable, sustainable, and aligned with your unique fitness objectives.
Adapting Exercise Selection for Different Fitness Levels and Goals
One of the main advantages of cross training is the ability to adapt exercise selection for different fitness levels and goals. This allows individuals to progress at their own pace and make adjustments to their workout routines as needed. For example, beginners can start with lower-intensity exercises and gradually increase the challenge as their fitness level improves. Similarly, individuals recovering from an injury can choose exercises that do not aggravate their condition while still providing a beneficial workout.
In CrossFit, scaling options are also available to accommodate various fitness levels and abilities. CrossFit coaches can provide guidance on how to modify exercises to suit individual needs, ensuring that all participants can safely and effectively engage in the workouts. However, the overall exercise selection in CrossFit is more consistent and less customizable than in cross training, which may be a factor to consider when deciding which approach best suits your preferences and goals.
Both CrossFit and cross training offer unique advantages when it comes to exercise selection. CrossFit provides a structured, high-intensity approach with a focus on functional movements and compound exercises, while cross training offers greater flexibility and personalization in choosing activities and exercises that cater to individual preferences, goals, and fitness levels. Understanding these differences can help you make informed decisions about your fitness journey and select the approach that best aligns with your needs and objectives.
CrossFit is known for its high-intensity workouts, pushing individuals to their limits with challenging exercises and minimal rest periods. Cross training, however, allows for varying levels of intensity depending on the chosen activities and individual goals. This flexibility can be beneficial for those seeking a more moderate or varied workout routine.
Workout Intensity: Diving Deeper
Workout intensity is a critical factor in determining the effectiveness of any fitness program. Both CrossFit and cross training have unique approaches to workout intensity, catering to different preferences and fitness goals. Let's take a closer look at how each method handles workout intensity.
CrossFit Workout Intensity
One of the defining characteristics of CrossFit is its emphasis on high-intensity workouts. CrossFit workouts are designed to push participants to their physical limits, often involving short, intense bursts of effort followed by brief periods of rest. Some key aspects of CrossFit workout intensity include:
Time-based workouts: Many CrossFit workouts, such as AMRAP (As Many Rounds As Possible) and EMOM (Every Minute on the Minute), are time-based, encouraging participants to complete as much work as possible within a given time frame. This structure increases workout intensity and challenges participants to push themselves to their maximum capacity.
Task-priority workouts: In task-priority workouts, participants must complete a predetermined number of repetitions of specific exercises as quickly as possible. This approach creates a sense of urgency and competition, driving participants to maintain a high level of intensity throughout the workout.
Benchmark workouts: CrossFit includes a series of benchmark workouts, often referred to as "The Girls" or "Hero WODs," which serve as standardized tests of fitness and workout intensity. These workouts are designed to be challenging and intense, pushing participants to give their all and measure their progress over time.
Competitive environment: CrossFit fosters a competitive atmosphere, both within individual gyms and across the broader CrossFit community. This competitive spirit encourages participants to constantly strive for improvement and maintain a high level of intensity during workouts.
While the high-intensity nature of CrossFit can lead to impressive results, it may not be suitable for everyone, particularly those who are new to fitness, have existing health concerns, or prefer a more moderate approach to exercise. It is important to consider your personal preferences, fitness level, and health status when deciding whether CrossFit's workout intensity is right for you.
Cross Training Workout Intensity
Cross training, on the other hand, offers more flexibility in terms of workout intensity. Individuals can choose exercises and activities that match their desired intensity level, allowing for a more personalized approach to fitness. Some factors to consider when determining workout intensity in cross training include:
Individual goals: Cross training allows individuals to tailor their workouts based on specific goals, such as improving cardiovascular endurance, increasing strength, or enhancing flexibility. By selecting exercises and activities that align with these goals, individuals can adjust the intensity of their workouts accordingly.
Progression and regression: Cross training workouts can be easily scaled up or down in intensity depending on an individual's fitness level, needs, and preferences. This adaptability ensures that workouts remain challenging yet accessible, allowing for continuous progress over time.
Variety of training modalities: With cross training, individuals can choose from a wide range of training modalities and activities, such as swimming, weightlifting, or yoga. This variety enables individuals to find exercises that match their desired intensity level, ensuring that workouts remain enjoyable and engaging.
The workout intensity in CrossFit and cross training varies, with CrossFit workouts typically being more intense and challenging than cross training workouts. However, cross training offers greater flexibility in terms of intensity, allowing individuals to customize their workouts based on their personal preferences, goals, and fitness levels. It is essential to consider your individual needs, preferences, and objectives when selecting a training approach that best aligns with your desired workout intensity.
Balancing Intensity and Personal Needs
When choosing between CrossFit and cross training, it is important to consider how the intensity of each approach aligns with your personal needs, goals, and fitness level. Some individuals may thrive in the high-intensity, competitive atmosphere of CrossFit, while others may prefer the more moderate, customizable approach offered by cross training.
It is essential to listen to your body and be mindful of your physical limitations and needs. Pushing yourself too hard, too fast can result in injury or burnout, undermining your fitness goals in the long run. On the other hand, not challenging yourself enough can lead to slow progress and a lack of motivation.
When selecting a training approach, consider your current fitness level, any existing health concerns, and your individual goals. It may also be helpful to consult with a fitness professional or healthcare provider to ensure that the chosen approach is appropriate and safe for you.
Community and Culture
CrossFit has a strong community and culture centered around its affiliated gyms and competitions. CrossFit enthusiasts often bond over their shared passion for intense workouts and the sense of accomplishment that comes with completing challenging WODs. Cross training, while it can also foster a sense of camaraderie among participants, generally lacks the same tight-knit community and competitive atmosphere that CrossFit offers.
Community and Culture: Exploring the Social Aspects
The community and culture surrounding CrossFit and cross training can play a significant role in shaping an individual's overall fitness experience. Let's take a closer look at the social aspects of these two approaches and how they might impact your training journey.
CrossFit Community and Culture
One of the defining features of CrossFit is its strong sense of community and camaraderie. CrossFit gyms, also known as "boxes," often foster a supportive, inclusive environment where participants can build relationships with fellow athletes, coaches, and gym owners. Some key aspects of the CrossFit community and culture include:
Shared experiences: CrossFit workouts are typically completed in a group setting, with participants completing the same Workout of the Day (WOD) together. This shared experience can create a strong sense of unity and belonging among members.
Encouragement and motivation: CrossFit participants often encourage and motivate one another during workouts, helping to create an atmosphere of support and positive reinforcement.
Competitive spirit: The competitive nature of CrossFit can be motivating for many participants, as they strive to outperform themselves and their peers. This friendly competition can foster a sense of achievement and drive continuous improvement.
Social events and gatherings: Many CrossFit boxes organize social events and gatherings, further strengthening the bonds among members and creating a welcoming, inclusive atmosphere.
Cross Training Community and Culture
The community and culture surrounding cross training can be more diverse and varied, depending on the specific activities and training modalities chosen. While some cross training environments may foster a strong sense of community, others may be more individualistic or self-directed. Some key aspects of the cross training community and culture include:
Flexibility in training environments: Cross training can be done in various settings, such as at a gym, in a group fitness class, or even at home. This flexibility allows individuals to choose the environment that best suits their preferences and needs.
Opportunity for diverse connections: Participating in a variety of cross training activities can expose individuals to different communities and social circles, providing opportunities to build relationships with like-minded individuals who share similar interests and goals.
Self-directed training: Cross training often allows for greater autonomy in workout planning and execution. This can be appealing to individuals who prefer to work out independently or who enjoy the challenge of creating their own fitness routines.
Group classes and clubs: Cross training activities such as group fitness classes, running clubs, or yoga studios can offer a sense of community and support, similar to the CrossFit environment. These group settings can provide motivation, accountability, and social interaction for those who enjoy working out with others.
Choosing the Right Environment for Your Needs
When considering the community and culture aspects of CrossFit and cross training, it is important to reflect on your personal preferences, needs, and social inclinations. Some individuals may thrive in the supportive, competitive atmosphere of CrossFit, while others may prefer the flexibility and variety offered by cross training. There is no one-size-fits-all solution, and the right environment will depend on your unique circumstances and goals.
To determine the best fit for your needs, consider the following factors:
Social preferences: Do you enjoy working out in a group setting, or do you prefer to exercise independently? Reflect on whether you feel motivated and energized by the support and camaraderie of others or if you prefer a more solitary workout experience.
Accountability: Do you need external accountability to stay motivated and committed to your fitness goals, or do you find it easy to hold yourself accountable? The group dynamics in CrossFit and certain cross training activities can provide a sense of accountability that may be beneficial for some individuals.
Variety and exploration: Are you interested in exploring different activities and training modalities, or do you prefer a more consistent, structured approach? Cross training offers the opportunity to experiment with various exercises and sports, while CrossFit provides a more defined workout structure and exercise selection.
Compatibility with existing social circles: Consider whether the CrossFit or cross training community aligns with your existing social circles, interests, and values. This compatibility can play a significant role in your overall satisfaction and long-term commitment to a fitness program.
Choosing Between CrossFit and Cross Training
Deciding between CrossFit and cross training ultimately depends on your individual goals, preferences, and fitness level. If you enjoy high-intensity workouts, thrive in a community-driven environment, and seek overall physical preparedness, CrossFit may be a great fit for you. On the other hand, if you prefer a more flexible approach to fitness, want to focus on improving performance in a specific sport, or are looking to avoid overuse injuries, cross training may be the better option.
If possible, consider trying both CrossFit and cross training for a limited period to gain firsthand experience with each approach. This trial period can provide valuable insights into which method best aligns with your preferences, needs, and goals.
Seek professional guidance: Consult with fitness professionals, such as personal trainers or coaches, to discuss your specific circumstances and receive personalized recommendations. Additionally, consider speaking with healthcare providers to ensure that your chosen approach is safe and appropriate for your health status.
Reassess and adjust: Remember that your fitness journey is an ongoing process, and it's essential to regularly reassess your goals, progress, and satisfaction with your chosen approach. Be open to making adjustments and exploring alternative options if your needs or preferences change over time.
In conclusion, the choice between CrossFit and cross training ultimately depends on your individual needs, preferences, and goals. By carefully considering factors such as workout structure, intensity, training focus, exercise selection, community, and culture, you can make an informed decision that sets you up for long-term success and enjoyment in your fitness journey.
See ya next time!
CrossFit and cross training offer distinct approaches to fitness, each with its unique advantages and challenges. The decision between the two approaches ultimately depends on your personal preferences, fitness goals, and lifestyle. While CrossFit may offer a more structured and challenging workout environment, cross training provides greater flexibility and variety in exercise selection and intensity. Additionally, the community and culture surrounding each approach can play a significant role in shaping an individual's overall fitness experience.
When choosing between CrossFit and cross training, consider your current fitness level, social preferences, lifestyle, and fitness goals. Seek guidance from fitness professionals and healthcare providers to ensure that your chosen approach is safe and appropriate for your needs. Remember that your fitness journey is an ongoing process, and it's essential to regularly reassess your goals, progress, and satisfaction with your chosen approach.
Ultimately, whether you choose CrossFit or cross training, the most important factor is finding a fitness approach that supports your long-term health, wellbeing, and enjoyment.
Can I combine CrossFit and cross training in my fitness routine?
Yes, many people choose to incorporate elements of both CrossFit and cross training into their workout regimen. This can provide the benefits of a structured, high-intensity program like CrossFit while still allowing for flexibility and variety in exercise selection.
Is CrossFit suitable for beginners?
CrossFit workouts can be scaled to accommodate different fitness levels, making it accessible for beginners. However, it is essential to learn proper form and technique from a certified CrossFit coach to minimize the risk of injury and ensure a safe and effective training experience.
How often should I engage in cross training activities?
The frequency of cross training activities will depend on your individual goals, preferences, and fitness level. Generally, incorporating 2-3 cross training sessions per week can help improve overall performance and prevent overuse injuries.
Is it necessary to join a CrossFit gym or "box" to participate in CrossFit workouts?
While joining a CrossFit gym can provide access to experienced coaches, a supportive community, and specialized equipment, it is not necessary to participate in CrossFit workouts. Many CrossFit-style workouts can be performed at home or in a traditional gym setting with minimal equipment.
How do I choose the right cross training activities for my goals?
Consider your primary sport or fitness goals and select activities that complement and enhance your performance in those areas. For example, if you're a runner, incorporating strength training and flexibility exercises can help improve muscle balance and prevent injury. Consulting a fitness professional or coach can also provide personalized guidance on selecting the most appropriate cross training activities for your goals.
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