If you’ve ever finished a tough CrossFit workout and felt fine… only to wake up the next day barely able to move, you’ve experienced DOMS.
Delayed Onset Muscle Soreness.
It usually shows up 24–48 hours after training, and when it hits, simple things suddenly become difficult.
Walking downstairs feels risky.
Sitting down requires planning.
Standing back up requires determination.
For many athletes, this soreness is one of the most memorable parts of starting CrossFit.
But why does it happen?
Your Muscles Are Adapting to New Stress
DOMS occurs when muscles experience stress they aren’t fully adapted to yet.
During intense workouts, tiny microscopic damage occurs within muscle fibers.
This isn’t harmful — it’s actually part of the adaptation process.
As the body repairs those fibers, the muscles become stronger and more resilient.
The soreness you feel is simply a side effect of that repair process.
CrossFit Combines Multiple Stress Factors
CrossFit workouts often combine several elements that increase the likelihood of DOMS:
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High repetitions
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Heavy loads
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New movements
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High intensity
When all of these factors appear together, the muscles experience a large amount of stress in a short period of time.
That combination can lead to more noticeable soreness afterward.
Eccentric Movements Increase Soreness
Many CrossFit exercises include eccentric contractions — the lowering portion of a movement.
Examples include:
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Lowering into a squat
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Lowering from a pull-up
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Lowering a barbell during a deadlift
Eccentric contractions place a high amount of tension on muscle fibers.
This tension is one of the main causes of post-workout soreness.
New Movements Trigger Stronger DOMS
One reason beginners often experience severe soreness is that they’re performing movements their body hasn’t adapted to yet.
The first time someone performs:
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High-rep squats
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Lunges
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Pull-ups
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Olympic lifts
The muscles experience unfamiliar stress.
After several weeks of consistent training, the body adapts and the soreness usually becomes less intense.
Recovery Plays a Role
The severity of DOMS can also be influenced by recovery habits.
Factors that help reduce soreness include:
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Proper hydration
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Adequate sleep
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Balanced nutrition
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Light movement the following day
Active recovery, such as easy cycling or walking, can help improve circulation and reduce stiffness.
Soreness Doesn’t Always Mean a Better Workout
Some athletes treat soreness as a sign that the workout was extremely effective.
While soreness can indicate muscular stress, it isn’t always a perfect measure of progress.
Athletes can still improve strength and conditioning without experiencing extreme soreness every time.
Consistent training matters more than chasing soreness.
Your Body Adapts Over Time
One encouraging thing about DOMS is that it usually becomes less severe as training continues.
As muscles adapt to specific movements, they become more resistant to the same stress.
That’s why experienced CrossFit athletes rarely experience the extreme soreness beginners often feel.
Their bodies have simply adapted.
Final Thought
DOMS can be uncomfortable, especially after challenging CrossFit workouts.
But it’s also a sign that the body is adapting to new demands.
With consistent training and proper recovery, the soreness becomes easier to manage.
And eventually, what once left you barely able to walk becomes just another workout on the path to getting stronger.