If you’re a healthy athlete, follow these practical way to prevent injuries:
Listen to your Coaches. They instruct you on correct form, technique and observe any bad habits that may creep in. Don’t disregard form or try to do more weight than your body can handle.
Listen to your body. If it hurts, don’t do it. There’s a difference between the sweet pain from a difficult WOD and the pain where your body says, “Ouch! You’re not doing something right.” Tune in. Stretch, roll out, get proper rest and eat well.
Perfect your technique and form before increasing your load. It is much better to finish your WOD at a lower weight with perfect technique for each repetition than to increase the weight even just a little bit and complete 1 or 2 reps with poor technique. It is often during those 1 or 2 poor reps that injuries occur.
Focus on your core. A vast majority of movements are driven from the core. From deadlifts, to squats, to presses, focus on keeping a tight core and stabilizing your midsection. This alone could help keep you out of the CrossFit “time-out” box.