safe crossfit workouts

How to Master CrossFit Exercises: 9 Tips for Safe CrossFit Workouts

Better be safe than sorry

In this post, you’ll learn about proven tips for safe CrossFit workouts.

Safety is paramount in any kind of workout.

Most people believe they follow all the safety measures when it comes to working out. But in reality, they flout all the precautions willy nilly.

Every workout has its own special safety measures. These measures guide the routine and ensure the overall safety of the trainee.

In this article, we will discuss some of the important measures for safe CrossFit workouts.

Before we get started, let’s clarify what defines a CrossFit exercise.


What is CrossFit?

According to

“CrossFit is a constantly varied functional movement performed at high intensity.

All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more.

These are the core movements of life.

They move the largest loads long distances, so they are ideal for maximizing the amount of work done in the shortest time.

Intensity is essential for the results and is measurable as work divided by time– or power.”

CrossFit is one of the high-intensity functional training. It focuses on ten main physical domains. These domains include:

  • Cardiovascular or respiratory endurance
  • Stamina
  • Strength
  • Flexibility
  • Power
  • Speed
  • Coordination
  • Agility
  • Balance
  • Accuracy

In general, high-intensity exercises are executed quickly and repetitively. There is little to no recovery time between sets.

And these exercises are targeted at the full-body, not isolated muscles.

From the official CrossFit YouTube Channel

The keys to safe CrossFit workouts

Here’s the good news:

Because CrossFit has so many variations, it’s possible to customize each workout. Make it unique to fit your fitness level, needs, and energy levels.

That said, there are a few precautions to consider before you dive.

And these precautions apply to you whether you’re a beginner, intermediate or advance in CrossFit training.

Let’s look at these measures.

1. Warm up before training

This is not anything new in the world of workouts.

But the basics of a good workout are often overlooked or underestimated. Warm-ups are one of those basics.

A warm-up is the building block on which any form of workout thrives.

Why is it important? It prepares and releases tensed muscles.

Chances will be that you will injure yourself if you fail to warm up. Don’t take this risk before an intense CrossFit routine.

Arm circles, lunges, and squats are a few warm-up exercises we can do before any main routine.

2. Take baby steps

It is undeniably good to be confident.

But overconfidence can be the doom we never anticipated. Taking beginner steps is very important.

This is because we build on them to achieve the professional level.

There is one baby step that can help. If you are new to CrossFit, find a trainer or a coach.


Take instructions from the trainer and adhere to whatever she says. A trainer can save you hours of misery and possible back pain.

But most of all, the trainer can guide you to safe CrossFit workouts through proven and personalized routines.

Also, perform the beginner routines until you are sure you can move on to the next level. It is not a competition.

You should be mindful not to go out of our way to take difficult routines. You don’t have to needlessly prove to anyone that you can be competitive.

Also, understand that it is a process. And with time and dedication, you will become the professional you want to be.

3. Pay attention to your body

Whether you’re a beginner or a professional, you always need to listen to your body.

It is one thing to push yourself. But it is also another thing to become reckless and injure yourself.

We all have our strengths and weaknesses. And is good to know the limit to which we can push ourselves. Especially as we continue to pursue safe Crossfit workouts and routines.

When you experience certain discomforts or pains during a CrossFit routine, stop.

A simple body check can help you avoid disastrous injuries. Do not hesitate to call on to your trainer if she is around.

Do not brush off these signs of pain and nudges in the body.

They could be the signal to let you know the implications of your workout routines. Remember, the earlier a problem is discovered and attended to, the better.

4. Practice proper technics

The CrossFit comes with its own manual. Some have even described it as a cult. Here’s why:

To ensure safe CrossFit workouts, there is the need to pay extra attention to the proper posture, form, and technique.

Learning these techniques is the only way to improve. Otherwise, you will become vulnerable to injuries.

5. Ask questions

If you do not understand a CrossFit routine, ask before attempting it. Clarification is better than second-guessing.


Ask the trainer to go over the process until you are sure you understand the whole routine.

Lean on the trainers. After all, that is why they are around. They will help answer your questions and to help you have safe CrossFit workouts.

6. Get a support system

Your support system could be your mum, friend or even child.

It has to be someone who can be there for you in the gym or when you’re back. Every single time.

It could also be your trainer or spotter. They will be available each and every time you step foot in the gym.

A spotter is one who helps you one on one in all your routines.

She guides you on how to lift a barbell or do a bench press. She is the one who nudges you when you are using the wrong mechanic.

He makes sure you have a safe CrossFit workout. Get yourself a spotter and be safe.

7. Eat healthy meals

Greg Glassman said it all when he talked about what to eat on the official CrossFit website.

Eating healthy plays an important role in the CrossFit routine. It makes it even safer to do CrossFit workouts.

CrossFit has its own diet plan. This plan includes an ideal amount of carbs and macronutrients from whole plant-based foods, lean protein, and healthy fats like avocado.

Greg Glassman, founder of CrossFit said:

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.”

CrossFit is not an exception to the saying that ‘you are what you eat’.


8. Get enough sleep

But eating well is not enough. You need to also get enough sleep.

Sleep is one of the safest ways to improve your CrossFit workouts.

You do not need just any ordinary sleep. You need to sleep well, too. It is during your 8-hour sleep that your body gets the chance to fully recover and repair itself.

Depriving your body of sleep will wear you out. And you won’t see the results you are looking for.

Also note that the longer your workout routine, the more sleep you will need.

9. Embrace post-workout recovery

As said earlier, CrossFit is a high-intensity routine. It uses up a lot of energy without long breaks between each set.

After the day’s routine, rest for about half an hour to allow your body to cool down after all the action.

Do not forget to crown it all with a cold shower and quality sleep.

Let these tips inspire you to practice safe CrossFit workouts.