There are some aspects of CrossFit training that can sometimes go amiss in the chase for intensity, fast times or prioritising certain domains. It is normal to not pay too much attention to certain aspects of training that could benefit your performance.
These three lessons derive from common mistakes CrossFit athletes make which could be amended with some powerlifting wisdom, according to coach Ben Dziwulski from WODprep.
1. Treat lifts as a skill
It is common for CrossFitters to treat gymnastics movements such as handstand push-ups or ring muscle-ups as skills, but when it comes to barbell lifts many athletes treat them simply as strength-work and don’t break down the movement into its individual parts to improve their technique.
Once you think of lifts such as the deadlift and the squat as skills instead of just strength work, your efficiency will improve and you’ll be able to increase your power output.
2. Know your breaking point
Know at what point within a workout your form starts to degrade. This could be after a certain amount of time, after a certain weight or at a certain intensity, but everyone will hit a point where their form breaks down.
Knowing when this happens can help you pinpoint your weakness and work to improve it, ultimately improving your performance.
Don’t push mechanics and technique out the window for the sake of getting the workout done.
There is natural deviation in form depending on the load you’re lifting but working on limiting this deviation will translate to increased efficiency and higher power output.
3. Train the range of motion that you need for your sport
Understanding the ranges of motion that you need to train and getting really good at achieving them is incredibly advantageous. These ranges of motion vary depending on your sport.
For CrossFit, for example, it’s important for athletes to get as low to the ground as possible when they squat, as this will in turn help them get out of the whole during squat cleans, snatches, or thrusters. If your sport requires you to lift the maximum amount of weight during a squat, like powerlifting does, training in this range of motion isn’t necessarily beneficial.
Knowing where your individual breakdowns happen and practicing in the ranges of motion that relate to your sport, training style, and goals can, again, improve your performance.
Dive deep into each lesson by watching the video at the start of the article.