Let’s face it – walking into a CrossFit® box for the first time can feel like stepping into a foreign country where everyone speaks a different language. “Keep those elbows high!” “Activate your posterior chain!” “Stay tight in the hollow!” Don’t worry, we’ve got your back.
These nine foundational movements in CrossFit® for your very first class, and we’re breaking them down in a way that actually makes sense.
Read More
Let’s talk about scaling—but not in the boring, “just make it easier” kind of way. Scaling workouts isn’t about wimping out; it’s about working smart to crush your goals and level up your fitness.
If you’re stuck doing the same modifications over and over (hello, green band pull-ups forever), it’s time to break free. Whether you’re a coach or an athlete, this guide is packed with everything you need to know to scale smarter, not weaker.
It’s time to train smarter.
Read More
CrossFit® has redefined fitness for millions, but for Masters athletes, the journey to peak performance often requires more than just following the daily WOD. After years immersed in the CrossFit® community, one thing is clear: Masters athletes need a personalized approach to maximize their progress while staying healthy and strong.
Here’s something that might surprise you: in recent years, Masters athletes make up over half of all CrossFit Open participants. Despite this, most programming is still tailored to elite athletes. For example, take “Grace”—30 clean and jerks at 135 pounds.
Read More
The Open is back, and this time, it’s all about precision. As we head into the 2025 CrossFit® season, there are some notable changes to the competition structure, timelines, and qualification processes.
At first glance, it might seem like a drastic and completely new change, but if you look a little deeper into the details, you’ll find it more closely resembles the pre-2019 years. If you ask us, this could be a good thing for the sport.
Read More
Tired of the same old “3 rounds for time” workouts? We’ve curated 10 fresh, exciting WODs that’ll reignite your love for training while secretly crushing your fitness goals.
Think partner WODs without the partner, chippers that don’t feel like death marches, and metabolic conditioning that’s actually fun. These WODs deliver that perfect mix of “this is awesome” and “what have I gotten myself into?”
Read More
Today, we’re diving into the front squat, a fundamental movement that can massively boost your fitness and performance.
If you’re looking to nail down front squat mechanics, build strength, and learn a few tricks for improvement, you’re in the right place.
I’ll cover the basics, show you a progression path, and explain why mastering the front squat is so valuable for your overall training.
Read More
Today, we’re diving into some advanced barbell cycling techniques that can help CrossFit® athletes crush workouts faster and smoother.
Quick heads-up—this isn’t geared toward pure weightlifters. This is all about getting through metabolic conditioning (metcons) with efficiency. So, if you’re looking to speed up your barbell work, you’re in the right place!
Read More
Let’s be real—warm-ups can feel like a chore. But they don’t have to be the snooze-fest we sometimes dread.
A well-planned warm-up can be energizing, get you hyped for the workout, and actually set you up for success.
So, if you’re looking to spice up your warm-ups and keep your athletes engaged, here are some tips to make warm-ups not only effective but actually fun.
Read More
Curious whether CrossFit® or traditional weightlifting is the right fit? Both pack serious benefits, each revolving around the explosive power of Olympic lifts like the Snatch, Clean, and Jerk.
Choosing between the two? It’s all about your goals: whether you’re after all-around athleticism or want to master heavy lifts with pinpoint precision.
Read More
Tired of that barbell swinging out front during your snatch like a wrecking ball? You’re not alone. One of the most common issues we see at WODprep is athletes struggling with their barbell path during the snatch.
Today, we’re going to break down exactly how to fix this problem and get your snatch looking smooth and strong.
Read More
I’m giving you a rundown of my top five benchmark workouts that are perfect for beginners looking to jump into the world of functional fitness.
Now, when I say “beginner,” I don’t mean these workouts will be a walk in the park. They’re tough, but they’re some of the best out there for testing your fitness and seeing real, measurable progress.
The cool thing about these workouts is that they’re all repeatable and scalable.
Read More
We’re diving into the top 7 strength movements every beginner needs to master. These are the absolute building blocks that will set you up for success, especially if you’re serious about progressing in the sport of fitness.
When it comes to nailing your technique for complex movements like snatches or clean and jerks, having a solid foundation is critical. But don’t sweat it—I’m here to walk you through the must-know basics.
Read More
today I’m diving into the basics of cleans. If you’re just getting started with functional fitness or stepping into a gym, the clean is one of those movements you’ll encounter a lot. But with all the variations and terminology, it can get a bit confusing.
Don’t worry—I’ve got you covered. In this guide, we’ll break down the different types of cleans so that the next time you see them written on the whiteboard, you’ll know exactly what to do.
Read More
Running isn’t fun, and it’s certainly not glamorous, but it’s crucial when it comes to increasing your cardio in CrossFit®.
These workouts are tailored to push your limits, boost your endurance, and keep you fired up. But before we dive into the WODs, let’s tackle some of the top questions about integrating running into your CrossFit® routine.
Read More
Burpees are the ultimate cardio-strength hybrid exercise, but you probably already know that.
What you might want to know is how to fast-track your progress, perform burpees more efficiently, and what different variations you can incorporate into your next CrossFit® workout.
In this article, I’ll break down eight different burpee styles that you can try out in your next WOD.
Read More
Thrusters are a beast, no doubt, but when you dial in your technique and steer clear of common pitfalls, they can seriously level up your CrossFit® game. Nailing thrusters isn’t just about going heavy; it’s about moving well, staying efficient, and pushing past your comfort zone.
Keep grinding, stay consistent, and remember: progress comes with practice. Keep chasing those gains and pushing your limits!
Read More
The 2024 CrossFit® Games are set to be a game-changer with major updates, new locations, and revamped divisions.
Say goodbye to Madison, Wisconsin, and hello to Fort Worth, Texas! This year’s Games will take place at the impressive Dickies Arena. The new venue promises a fresh vibe and a chance for Texas fans to experience the action live and up close.
Let’s dive into what’s new this year and what it means for athletes and fans alike.
Read More
Let’s break down the basics of snatches. If you’re new to the barbell snatch or just looking to clear up some confusion around the different types, this guide is for you.
Whether you’re scratching your head over a power snatch vs. a squat snatch or wondering what a hang power snatch is, I’ve got you covered.
Read More
It’s time to get those engines moving and attack your cardio training. Cardio is a staple for off-peak season training, and as athletes, our goal is to increase capability and improve our scores in workouts.
Effectively attacking your cardio training requires a strategic approach that balances intensity, variety, and recovery.
In this guide, we’ll show you how to improve your cardio performance and start tackling some cardio workouts.
Read More
Today we’re diving into the world of butterfly pull-ups. These are not your regular pull-ups—these bad boys are all about efficiency and speed, making them a staple in competitive functional fitness.
Before we get into the nitty-gritty of the five best beginner drills to master this skill, let’s address a common question: When should you start practicing butterfly pull-ups?
Read More
In the world of CrossFit® gymnastics, few movements showcase strength and technique like the strict ring muscle up.
Mastering this movement not only demonstrates exceptional upper body strength but also requires precise technique and control.
Whether you’re aiming to achieve your first strict ring muscle up or looking to refine your technique, this guide will take you through everything you need to know.
Read More
Chest-facing handstand push-ups (HSPU) are a challenging variation of the traditional HSPU. This movement demands not only upper body strength but also impeccable core stability and positioning. In this guide, we’ll cover the essentials to mastering this movement, including advanced techniques and common mistakes to avoid.
Read More
We’ll cover nine drills, starting from the basics and working up to more advanced movements.
By following these progressions, you’ll build the strength and confidence needed to master handstand walks. These are the same drills I used to learn handstand walks, and now it’s one of my absolute favorite movements. Let’s dive in!
Read More
At WODprep, we believe in six essential accessory components that well-rounded athletes should integrate into their routines.
While many CrossFit® boxes focus on fitness, we often miss out on bodybuilding elements. In this article, I’ll cover the six core components and how they overlap to enhance your training.
Read More
In this article, we’re diving into how to get better at burpees, specifically for CrossFit®. Whether you’re aiming to enhance your WODs, perform better in competitions, or just improve overall fitness, this guide is for you.
We’ll cover everything from scaling options for beginners to advanced techniques, as well as common mistakes to avoid when it comes to everything burpees.
Read More
Reaching the CrossFit® Games as a master athlete requires more than just dedication; it demands a strategic and adaptive approach to training. Consistency is a hallmark of high-level athletes, but in the ever-changing world of CrossFit®, where standards and challenges shift annually, maintaining a clear focus is crucial.
In this article, we’ll delve into what you can do as a CrossFit® Master athlete and reach the ultimate heights of the CrossFit® Games.
Read More
Are you a CrossFit® athlete struggling with knee pain? You’re not alone. Knee discomfort is a common issue among athletes who engage in high-impact activities like CrossFit.®
In this article, we’ll explore practical tips and exercises to help alleviate knee pain and get you back to your CrossFit® routine with confidence.
Read More
Hello, I’m Ben from WODprep, and welcome to the third and final article of our comprehensive series on how to build strength for CrossFit®. If you’re serious about becoming a better functional fitness athlete, developing strength is crucial.
In this article, I’ll recap the key points from our previous article and introduce a powerful new tool we’ve developed to help you achieve your strength goals.
Read More
Welcome back to our three-part article series on how to get strong for CrossFit. If you missed the first article, make sure to check it out here.
In that initial article, we explored the various components of strength essential for the sport of fitness.
Today, we’re diving deeper into one critical aspect: absolute strength.
Read More
Welcome to our three-part article series on how to get strong, essential for excelling in CrossFit® and functional fitness.
Today, we kick things off by diving into the “Strength Pyramid,” a crucial concept for understanding how to build a robust foundation of strength and progress to more advanced skills.
Read More
Are you ready to take your fitness journey to the next level? Welcome to the final installment of our series on becoming an RX athlete and reaching the Quarterfinals. In this blog, we’ll explore how WODprep can transform your skills, strength, and engine, equipping you to excel in the world of fitness.
Throughout this series, we’ve delved into the crucial elements of what defines a top-tier fitness athlete: skills, strength, and engine. In previous blogs, we discussed the principles behind developing strength and engine, as well as mastering essential skills through strategic progression.
Read More
Welcome to the third installment of our blog series on becoming an RX athlete and reaching Quarterfinals. In this segment, we delve into the often overlooked yet crucial aspect of skill development.
In the previous blogs, we explored the fundamentals of strength and engine improvement. Now, it’s time to fine-tune our skills.
Read More
Welcome back to the second installment of our blog series on how to become an RX athlete and reach the Quarterfinals. In Part 1, we delved into the foundational elements of Fitness—skill, strength, and engine—using a Vin diagram to assess strengths and weaknesses.
Today, we’re zooming in on strength and engine, exploring essential components and actionable strategies for improvement.
Read More
Are you ready to take your CrossFit® journey to the next level? In this ultimate guide, we’ll delve into what it takes to become a fully Rx athlete, not just surviving the Open but pushing through to the quarterfinals and beyond.
Whether you’re a seasoned athlete or just getting started, this four-part blog series will equip you with the tools to assess your strengths, weaknesses, and strategies for improvement.
Read More
It’s the final workout of the 2024 Open and it brings with it a surprising twist that caught everyone off guard.
In this article, we’ll explore the strategy for Masters and Scaled divisions in 24.3 of the Open, offering all the essential tips and tactics to help you achieve your best performance yet.
Read More
The Open 24.2 strategy for the Rx division is here! For the second week of the Open, we encountered another back-bending, cardio-heavy workout.
In this article, we’ll discuss tips and strategies for pacing this workout and efficiently completing the movements while going as fast as possible!
