To answer the question of training frequency in CrossFit, we need to consider individual performance levels, fitness levels, experience, age, different goals, and other factors.

First things first: doing a CrossFit class once every few weeks isn’t enough to get long-term results – and, aside from that, isn’t particularly beneficial for health. In our post “Training + Adaptation”, we outlined the Supercompensation Model and described how the body reacts to training stimuli. A key element of adaptation is the recovery phase, which naturally raises the question of which training frequency and distribution in CrossFit is advisable. Consistent participation is the basis for training effects (i.e., reaching the point of supercompensation). This is why we don’t fully recommend a 10-session pass. For athletes who use CrossFit as a supplement to their training (e.g., athletic training) or traveling CrossFit athletes who generally train regularly but can’t always be at our box, a 10-session pass may make sense. In other cases, inconsistent attendance (which is often the case with a 10-session pass) can lead to frustration. Complex exercises, such as Olympic lifts, simply require practice, time, and patience. When learning a new movement, it takes at least 20 hours for the central nervous system to “store” it, and the movement patterns must be regularly repeated to reinforce the learning. If you’re pursuing long-term goals, aiming to learn and/or improve the fundamental skills essential to CrossFit, and not just looking to “knock out” a workout “for fun” every few weeks, you should start with at least 2-3 fixed sessions per week. Based on individual levels, we recommend the following frequency and distribution at CrossFit 40477:

Foundation: 2-3 training sessions per week

If you’re just starting CrossFit or returning after a long break, 2-3 training days per week are recommended. This way, we provide enough training stimulus without overloading you. Ideally, you should pick specific days, spaced out with rest days in between (e.g., Tuesday, Thursday, and Saturday). It’s important to stick to this schedule consistently, as you’ll start seeing the first successes soon. In the first six months (which varies individually), aspects like strength, basic endurance, mobility, and technique play a central role.

Intermediate: 3-4 training sessions per week

You’ve been training consistently for six months, 2-3 times a week, and have mastered the basics in CrossFit. You can perform some workouts as prescribed (RX’d)? The Supercompensation Model now comes into play. Targeted strength training based on 1RM values, along with additional accessory and mobility work, is now in order.

You should distribute training sessions well throughout the week and avoid training more than three days in a row (day 4 could be active recovery with light jogging, swimming, etc.). A good distribution might be Tuesday, Wednesday, Friday, Saturday. Each session includes a warm-up tailored to the workout. However, every athlete is different with individual needs. Everyone should work on their weaknesses and prepare accordingly before the group-specific warm-up. You can find the Workout of the Day on Beyond the Whiteboard or in the RESAWOD news (our booking app).

Advanced: 4-6 training sessions per week

You’ve been training regularly four times a week for over a year and know your strengths and weaknesses well. You have a set training routine and specific goals. If you’re training 5-6 times a week, we recommend training according to an on-off schedule. Common rhythms in CrossFit are: 3 days on/1 day off/3 days on/1 day off or 3 days on/1 day off/2 days on/1 day off.

There’s also a 5 days on/2 days off rhythm, which we advise against. The load on the musculoskeletal system is too high, and after three consecutive training days, the risk of injury increases.

Our Programming

At CrossFit 40477, we use the following periodization:

  • Macrocycle: one year – complete training period
  • Mesocycle: twelve weeks – a training block followed by a testing phase
  • Microcycle: one to two weeks – a part of the training block
  • Workout: the daily training session

Within a year (macrocycle), we have a twelve-week program (mesocycle) where we train in different sections (microcycles) focused on volume, maximum strength, endurance, etc. Each training session (workout) includes various exercises in specific repetition schemes.

Volume, intensity, and technique training alternate in intervals designed for us to go all out during testing weeks. CrossFit classes feature a program adjusted in intensity and experience to suit the respective levels.

Conclusion

Do you see yourself in one of the categories above? If you’re unsure, feel free to ask us at any time. Listen to your body and let us know at the beginning of the session (at the latest when we ask) if you’re not feeling well or have any aches. If you constantly feel tired and your physical performance plateaus, there may be an imbalance, and it’s worth identifying the cause. Try to stay active on rest days (moving in fresh air: walking, light jogging) – this accelerates recovery and restores all bodily functions. Of course, sleep and a balanced diet are also essential. You can find a summary of our workshop on macronutrients here.