PURPOSE: CrossFit is a training program which utilizes various functional movements at varying intensities and durations. It is usually performed as high intensity interval training (HIIT). To date, little research exists on fitness measures following CrossFit training. The purpose of this investigation was to assess the effectiveness of one month of CrossFit training on VO2 max, mean and peak power, and 1RM back squat, clean, and snatch in recreationally active females.
METHODS: Ten females (mean ± SEM, age 28.4±2.0y, 167.5±1.5cm, 72.2±4.8 kg, 23.8±2.1 % fat) were pre-tested for VO2 max, peak and mean power using a Wingate Test, and performed 1 RM of the back squat, clean, and snatch lifts. Following pre-testing, subjects completed 4 weeks of CrossFit attending at least 3 times per week. No subjects were currently participating in CrossFit. A Paired T-Test was used to analyze group means and significance was set a priori at 0.05 a priori.
RESULTS: All subjects completed 4 weeks of training. Significant differences were found in several measures following CrossFit training (all values are pre v post): Peak Power (707.9± 43.9W, 808.8±37.9W), mean power (434.1±15.2W, 458± 17.7W), back squat (44.1± 6.8kg, 54.3±6.2kg), clean (24.1±3.4kg, 33.2±3.3kg) and snatch (20.9±1.7kg, 25.0±2.3kg). VO2 max (33.7±1.7 ml/kg/min, 34.9±1.8 ml/kg/min) and body fat (23.7±2.1%, 22.6±2.0%) did not reach significance.
CONCLUSION: These results suggest that CrossFit is an effective training program for increasing power and strength. More investigation is necessary in regards to aerobic fitness measures.