Hello, I’m Sho.
Today, I’m going to share three training methods that have personally helped me improve my CrossFit WOD scores. These approaches have been particularly effective for me, and I hope they can help you as well. Let’s dive right in!
1. Targeted Strength Training with Machines
Using gym machines to focus on specific muscle groups has significantly improved my overall performance in WODs, especially for my back, legs, shoulders, and core. Let’s take the back muscles as an example. The back is composed of various muscles that each have slightly different functions. In pull-up movements, you rely on muscles like the scapular retractors, shoulder extensors, and the muscles that stabilize your spine. This is where problems often arise.
For instance, if you struggle to bring your chest to the bar during pull-ups, it’s likely due to a lack of strength in the scapular retractors. Machines like the rear delt fly or wide-grip rowing allow you to isolate these muscles more effectively. While exercises like inverted rows are also helpful, using machines can provide faster, targeted progress.
Additionally, targeting the core with heavy loads, such as working in the 5–8 RM range, was difficult for me. The core muscles work together through co-contractions, and if any specific muscle is weak, overall performance is compromised. Machines like the cable machine or traditional ab machines allowed me to apply heavier loads effectively to these muscle groups.
my favourite ab ex
2. Incorporating Long-Distance, Slow-Pace Running
Many WODs are heavily aerobic-based workouts. In essence, WODs test how much strength can be layered onto your aerobic foundation. To improve this base, you need to engage in cardiovascular training.
In the past, I relied on short, 15–20 minute WODs to train my cardio. However, once I incorporated longer runs at a slower pace into my routine, I noticed a significant improvement. For those who are in the same situation I was, adding longer, slower cardio sessions will likely yield noticeable improvements. If you’re curious about specific details of this training, you can check out this guide here.
3. Focus on Strengths While Minimizing Weaknesses
One important mindset shift I made was to focus more on my strengths while gradually improving my weaknesses. For instance, you may notice that you’re better at pushing than pulling movements, or maybe you excel at lifting heavy weights but struggle with running.
Previously, I would focus heavily on my weaknesses—if I wasn’t good at cardio, I would do more cardio; if I struggled with pull-ups, I would only train that. But then I decided to flip my approach. I began training my strengths intensely and working on my weaknesses more gradually. This shift allowed my strong points to carry me through the WODs, and I saw improvements in my scores.
This doesn’t mean ignoring your weaknesses; it just means not spending so much time on them that you miss the opportunity to develop your strengths further. Train your strengths hard and build up your weaknesses steadily without letting them hold you back.
Final Thoughts
Improving your CrossFit WOD performance is all about refining your approach through targeted training. By integrating strength work with gym machines, focusing on slow, long-distance cardio to enhance endurance, and adopting a strategy that maximizes your strengths while steadily improving weaknesses, you can elevate your scores significantly. Each athlete has unique strengths and challenges, so tailoring your training to address these can make a real difference in your WOD outcomes. Don’t forget, consistency and smart adjustments to your training routine will yield the best long-term results.
Sho