Since Crossfit became a “thing” in 2000, one of the biggest concerns people come across is that injury during a workout is inevitable. Injury is a definite possibility. However, such is the case with other activities: competitive contact sports, gymnastics, and powerlifting. There are a few things you can do to prevent injury during a workout as best you can:
Listen to your body. During a WOD (Workout of the Day), there is typically a prescribed weight used to complete the workout. If this weight is too heavy for that particular movement, scale the weight. If you are feeling sore, take a day off. Only you know how your body is feeling and only you can prevent yourself from pushing too hard to the point of an injury.
Listen to your coaches. More than likely, your coach has paid attention to the weights you use and knows, more or less, what you are capable of. If they are recommending that you to scale the weight, you should listen. They will critique your technique and form, keeping in mind your safety and bringing you to your highest potential.
If you are just starting Crossfit or are interested in starting, ask your gym about an “elements” class. This class is typically a month long class in which you learn and practice the different movements you encounter in a Crossfit workout. Taking this course will prepare you for the fast pace of a normal workout. It will give you the tools to prevent injury, ensuring you are doing the movements with the correct technique and form.