CrossFit is a training program based on varied, high-intensity functional movements that engage all the muscles and joints in the body.
Daily sessions, or “workouts of the day” (WODs), include:
- calisthenics or bodyweight exercises (pull-ups, rope climbs, burpees…)
- cardiovascular exercises such as running and jumping rope
- Olympic weightlifting exercises such as the snatch or the “clean and jerk”
- weightlifting exercises (squats, bench press, military press, deadlift…)
The most common injuries resulting from CrossFit are tendinopathies and shoulder muscle injuries (28%), back injuries (24%)—especially in the lower back—and knee injuries (18%). The incidence is comparable to football, rugby, and Olympic weightlifting, but higher than in bodybuilding and functional training.
| Factors associated with the onset of injuries in CrossFit include: – beginners – overweight or obesity – previous injuries – limited supervision by the coach (large groups) – lifting more weight than appropriate – too many sessions – older age |
Beginners generally have a higher risk of injury due to poor technical execution; however, people who have been practicing for some time devote more hours to it and have a high perception of their abilities, which can sometimes lead them to perform risky movements or to ignore muscle fatigue.
Most injuries occur with weightlifting and Olympic weightlifting exercises. The exercises that cause the highest number of injuries are the deadlift, military press, tire flip, snatch, and “clean and jerk”.
The program is usually very demanding and requires a certain level of prior fitness and, if possible, a basic knowledge of functional training or weight-training exercises.
And why do we say this? Because in CrossFit the exercises are intense, repetitive, and are usually performed against the clock, so proper technique and body positioning are essential to prevent injuries.
Each exercise has its own specific technique, and it is essential to know it and follow it. Do not let the desire to go fast make you overlook details such as: your grip on the bar, bar positioning, movement speed, gaze direction…
The most important thing to perform the technique of any CrossFit exercise correctly is to maintain proper spinal alignment and a strong core.
It is strongly recommended not to do CrossFit if you are physically deconditioned or have never done functional training exercises.
If this is not your case, always remember to attend private classes or introductory classes (“on ramp course”) to properly learn the fundamental movements, technique, and exercises, and then perform the WODs safely.
If you are a beginner, choose smaller groups where the coach can pay you more attention and correct your technical errors.
If you have had previous spine injuries, this may not be the best sporting choice for you; it is better to start with functional training and, with time and training, reassess the option.
Miguel Ángel Rodríguez, Pablo García-Calleja, Nicolás Terrados, Irene Crespo, Miguel del Valle & Hugo Olmedillas (2020): Injury in CrossFit®: A Systematic Review of Epidemiology and Risk Factors, The Physician and Sportsmedicine, DOI:10.1080/00913847.2020.1864675
