How to improve your CrossFit performance

CrossFit is unique in that it covers such a wide range of attributes, which is why training is also so varied. Using innovative techniques such as Blood Flow Restriction can give you an advantage over other athletes and set you on your way to not only becoming a better CrossFit athlete, but also breaking your CrossFit records.

Some swear by it. Others can’t stand it. But no matter which side of the fence you stand on, there’s no denying the ever-growing influence of CrossFit. With participation in the high-intensity discipline at a record high – there are over 15,000 CrossFit-specific gyms worldwide – the quest for improvement is being sought out by more and more people. So we thought we’d save you the hassle. That’s right. We’re going to share all of our CrossFit performance tips with you so you know how to improve at CrossFit. From the importance of confidently completing key movements to CrossFit tips for enhancing strength, endurance and even mentality, we’ve got you covered.

Movement is Magic

Before attacking your WOD (that’s workout of the day for those not familiar with CrossFit) and aiming to crush those exercises in record time or with AMRAP (as many reps or rounds as possible), it’s first important to take a step back and focus on the absolute fundamental: form. To an outsider, CrossFit may seem like a relentless blend of functional strength and speed, but without the correct movement patterns, a CrossFit athlete will only be able to achieve so much. Think of it as a ceiling. The better your movement pattern, the higher your ceiling.

Taking the time to master simple CrossFit movement patterns pays dividends when it comes to more complex movements, such as double unders and bar muscle-ups.

Performing exercises with correct form will reduce energy wastage, making your movements more efficient and allowing you to work at a higher intensity throughout a session. Importantly, it will build strength, power, balance and control, all of which will reduce the risk of injury. In such a high-intensity activity, injury can be common. It’s tough to carry on improving when you’re sitting on the sofa injured (though recovery through Passive-BFR will help – more on that later), so it’s best to take every step possible to limit the possibility. With the proper form, no unnecessary force or pressure will be placed on the parts of the body that shouldn’t shoulder the load. For example, taking your knees over the toes when performing a squat places too great a load on the knees, potentially causing all sorts of problems later down the line.

Doing the actual move with the actual form may be tough at first. If you can’t do the exercise prescribed, stick at it! There may be a temptation to revert to what you know so you can do the workout quicker and maybe even achieve a new record. Perhaps you’ll cut corners to raise your score. Don’t! Think of the long-term benefits over the short-term gains. By stepping out of your comfort zone and persevering you will one day be able to smash your WOD as guided – and be even more competitive in the process.

Form is everything. But it’s not the only thing.

Mobility enhances movement, allowing for a greater range of motion at joints – a vital attribute in CrossFit. Mobility improves efficiency and reduces the risk of injury. Take squats: the knees typically come over the toes due to a lack of mobility and stability in the ankle or hip.

Once the movements have been perfected through form, mobility, repetition and observation (you can film yourself doing the moves and watch them back or ask another CrossFit athlete or coach to watch you and provide feedback), then you can progress to adding speed and resistance.

Start with the basics

CrossFit is a functional discipline, mimicking the movements used in everyday life and utilising multiple muscle groups. Broadly speaking, the movement patterns can be split into four core groups:

• Pulling
• Squatting
• Hinge Patterns
• Overheard Movements

Of these four, squats can arguably be considered the most important. As many as 50% of CrossFit movements can be reliant on good basic squatting technique and performance. Perfecting the basics of the squat will therefore help you to perfect these movements. That means squatting right before you squat heavy:

• Have hips driven back and slightly lower than the level of the knees, which should be tracking outward
• Feet just further than hip-width apart
• Sit into the position with spine neutral and upright
• Engage your core
• Drive your heels into the ground as you push back up, then keep your heels to the floor as you squat back down

Emphasise the technique by pausing mid-squat and checking your shape in the mirror or through filming. When you’re happy with your form in an air squat, you can then progress to variants such as a barbell, front, overhead and pistol squats.

The other core movements should be perfected with the same method: movement first, resistance and variations later. Be strict with yourself and reap the benefits further down the line. Refuse to count reps that are not perfect or if you wobble (for example, stepping forwards when coming out of a barbell lift).

All the right attributes

Part of the attraction of CrossFit is that incorporates such a wide range of functional activities that value a whole load of high-intensity attributes. Athletes need to be prepared for whatever is thrown their way, whether that’s weightlifting, running, jumping, biking, swimming or explosive bodyweight activity. CrossFit is undoubtedly a tough test on an athlete’s fitness levels. We’ve picked out the three main areas to work on for improved overall performance.

Strength

Needed for the most difficult competition movements, gains in strength not only make the heavy lifts easier, but also help with the bread and butter bodyweight exercises. Strength training should focus on muscular imbalances and asymmetries, incorporating a wide range of muscle groups. While bodyweight work is an effective way of building muscle, it’s important to also include loaded movements.

Blood Flow Restriction Training comes in use for CrossFit athletes seeking to build strength. BFR has multiple benefits to CrossFit athletes, most importantly allowing them to work at around 20-30% of their one rep max for similar gains to that of working at 70% one rep max. This means that BFR enhances the body’s ability to hypertrophy beyond that of high intensity resistance training alone. Furthermore, enabling the body to work at a lower intensity reduces muscle strain, allowing the athlete to recover more quickly and reducing the risk of injury.

Key to CrossFit strength work is progression. As you improve, adjust your reps and sets to constantly challenge your body and enhance hypertrophy.

Endurance

WOD got you doing 100 air squats followed by 90 sit-ups? You can have all of the strength in the world, but without a high level of endurance that’s going to be a battle. Even if you do make it through the set, attempting to get your breath back in the rest period is going to be hell. And then, of course, there’s the running, rowing, burpees and all of the other metcons that CrossFit throws your way.

Key to increasing CrossFit endurance levels is raising your lactate threshold. When you work anaerobically, you produce waste product such as lactic acid that inhibits muscle contraction. Typically, the anaerobic system can provide energy for up to four minutes before the aerobic system takes over. The aerobic system cannot produce energy as quickly and is therefore less suited to high intensity activities such as CrossFit. Improving the length of time your body spends in the anaerobic system – as well as the rate of recovery – therefore allows you to continue a high intensity output for a longer period of time.

Training at high intensity for 1-3 minutes increases the lactate threshold and pushes your body past its aerobic capacity for a short period. A superset such as a heavy weightlifting movement followed by a skill move is ideal, putting the body through high demands that are CrossFit-specific. Interval training is therefore ideal. Training in intervals builds speed, increases lactate threshold and increases endurance. As your body adapts, rest periods can then be reduced and work periods increased.

Blood Flow Restriction Training boosts both cardiovascular and muscular endurance. Research suggests that it increases the rate at which glucose and oxygen are delivered to the muscles. Aerobic capacity improves along with VO2 max.