If you’re new to high-intensity training, you might be wondering how long a session lasts and what it includes. The answer? Each session is unique, but it follows a structured plan designed to maximize performance while ensuring accessibility for all fitness levels.
Typically, a duree seance CrossFit is between 45 minutes and 1 hour, divided into several key phases to prepare your body, enhance your technique, and push your limits.
Breakdown of a High-Intensity Training Session
Every workout follows a structured format with four essential phases:
- Mobility & Preparation – Stretching and flexibility exercises to activate muscles and joints.
- Active Warm-Up – Light cardio and movement drills to raise heart rate and increase circulation.
- Skill or Strength Training – Focus on mastering movements or building strength for better performance.
- WOD (Workout of the Day) – High-intensity circuit combining strength, endurance, and agility exercises.
1. Mobility & Preparation
This phase is dedicated to refining technique and building strength. The primary objective is to enhance overall performance while minimizing the risk of injury. Movements such as squats and deadlifts help develop lower-body power, while gymnastics-based exercises like pull-ups strengthen upper-body control.
Additionally, explosive power drills improve speed and coordination. Beginners concentrate on mastering proper form, while more advanced athletes gradually increase weights and intensity to challenge their limits.
2. Active Warm-Up
The warm-up plays a vital role in preparing both muscles and the cardiovascular system for the demands of the workout. Lasting approximately 15 to 20 minutes, this phase incorporates activities that gently elevate the heart rate and loosen up the body. Jump rope and rowing are commonly used to get blood flowing, while bodyweight movements such as squats and push-ups activate key muscle groups.
Dynamic circuits further enhance mobility, ensuring that the body is primed for the session ahead. A well-structured warm-up not only reduces the risk of injury but also improves overall workout efficiency.
3. Skill or Strength Training
Before diving into the main workout, it’s essential to activate the joints and key muscle groups. This preparation phase involves dynamic stretches that improve flexibility and mobility, followed by rotational movements to loosen the wrists, shoulders, hips, and ankles. Engaging the core with targeted exercises further stabilizes the body, providing a solid foundation for the intensity to come.
Properly warming up in this way ensures better movement efficiency while reducing the likelihood of strains or injuries.
4. WOD. The Core of the Session
The most intense part of the session, the Workout of the Day (WOD), is where you push your limits. These workouts typically last 5 to 20 minutes and combine different training styles:
- Gymnastics – Movements like pull-ups, dips, and muscle-ups
- Weightlifting – Exercises such as squats, deadlifts, and kettlebell swings
- Cardio – Sprints, burpees, rowing, or jump rope
Each WOD follows a structured format, such as:
- AMRAP (As Many Rounds As Possible) – Complete as many rounds as possible in a set time.
- EMOM (Every Minute On the Minute) – Perform a movement every minute.
- FOR TIME – Complete a set workout as fast as possible.
The goal is to push beyond your comfort zone while maintaining proper form.
Why Does the Duree Seance Crossfit Vary?
Several factors influence the length and intensity of each session:
- WOD format – Shorter sessions for maximum intensity, longer ones for endurance.
- Participant level – Beginners focus on technique, while experienced athletes train at higher intensities.
- Training goals – Some days emphasize skill development, while others are purely about intensity.
Each workout is unique, ensuring variety and continuous progress over time.
High-intensity training is for everyone, with each session adapted to individual levels. Are you ready to push your limits?