Many CrossFit® athletes find themselves in a frustrating cycle: they hit a new back squat PR, but suddenly their metcons suffer. Or they improve their conditioning, but the barbell starts to feel heavier. If you’re training consistently but not making the gains you expect, the problem may not be effort — it’s balance.
At WODprep, we work with thousands of athletes worldwide — from Open competitors to everyday gym-goers — and one thing is clear: the key to long-term progress in CrossFit® is knowing how to balance your lifting and your conditioning.
In this article, we’ll break down how to structure your training depending on your current level, how to shift your focus without losing progress, and why the smartest athletes don’t try to peak everything at once.
Why You Can’t Max Out Everything All the Time
This is one of the most common mistakes athletes make: trying to hit PRs in the lifting portion of the workout, then go 100% in the metcon immediately after — multiple times a week.
It’s a fast track to burnout, fatigue, and frustrating plateaus.
CrossFit® is built on intensity, but intensity without a focus leads to exhaustion without adaptation. Instead, top athletes cycle their intensity and shift their training emphasis over time — what we call the training see-saw. When you push one area hard (like strength), you dial the other back slightly (conditioning), and vice versa.
Let’s walk through how that works at different athlete levels.
Best Way to Combine Strength and Conditioning Training for CrossFit®
You might be thinking? “How do the top CrossFit® athletes balance lifting, Metcons, and recovery?"
The best athletes in the sport don’t just train hard — they train smart. And that means every phase of their training has a goal. A focus. A purpose.
They know when to push strength, when to dial in their engine, and when to let recovery do the work. They also know how to adjust on the fly if life throws a curveball.
Here’s how different athlete levels should think about it.
Elite & Competitive CrossFit® Athletes
Primary Goal: Peak one adaptation (strength or aerobic capacity) while maintaining the other.
These athletes typically follow structured cycles that include strength blocks, aerobic focus periods, and competition prep phases. Every piece of the training puzzle is intentional — nothing is thrown in just to "feel crushed."
Strength-Focused Phase:
- Train lifting 4–5x/week, with primary lifts prioritized early in the session.
- Conditioning is low-impact or zone-based (EMOMs, intervals, recovery work).
- Recovery and sleep are tracked. Volume is high, but stress is managed.
Conditioning-Focused Phase:
- Metcons and aerobic sessions take priority — threshold intervals, pacing work, repeatability tests.
- Strength work is submaximal (RPE 6–7), with tempo or positional emphasis.
- One or two weekly "practice" WODs simulate competition-style demands.
Competitive athletes often use AM/PM sessions to separate strength and conditioning — but only when recovery, nutrition, and lifestyle support it.
Rx-Level CrossFit® Athletes
Primary Goal: Improve one area while maintaining proficiency across the board.
Most Rx athletes need to get better at periodizing their efforts week to week. You don’t need a full-blown macrocycle to benefit from shifting your weekly training focus.
Strength-Focused Weeks:
- Lift heavy 3–4x/week, focusing on progressions and technique.
- Choose lower-skill metcons with short time caps to minimize interference.
- Recovery work (mobility, sleep, and nutrition) becomes non-negotiable.
Conditioning-Focused Weeks:
- Prioritize metcons with pacing strategy and repeatable effort.
- Keep barbell work at 65–75% 1RM with more volume, less fatigue.
- Introduce one day of longer aerobic work (20–40 min steady-state).
If you’re hitting more than two high-intensity metcons and two heavy strength sessions per week, you’re likely overreaching without adapting.
Intermediate CrossFit® Athletes
Primary Goal: Build a base of strength and conditioning — not both at once, but in harmony.
This group often gets stuck in the “do everything” trap: go heavy, go hard, and do it five days in a row.
The problem? There's no room for adaptation.
Weekly Framework:
- Alternate focus days: Mon/Wed = strength priority, Tues/Thurs = metcon priority.
- Keep at least one day for aerobic pacing (Zone 2 row, bike, jog for 30–45 minutes).
- Cap metcon intensity at 80–85% RPE most days to ensure recovery.
Recovery isn’t optional at this stage. You’re building volume tolerance and learning to move under fatigue — without letting fatigue run the show.
Beginner CrossFit® Athletes
Primary Goal: Learn foundational movement patterns and develop aerobic consistency.
Beginners don’t need a complicated strength-to-conditioning ratio. What they need is consistent exposure to both systems and a strong focus on recovery.
Weekly Framework:
- 2 days strength-focused (learn lifts, tempo, control).
- 2 days metcon-focused (emphasize pacing, breathing, movement quality).
- 1 day active recovery: walk, bike, stretch, or mobility class.
- 2 full rest day (mandatory).
Every day doesn’t need to be a grind. The goal is to finish sessions feeling better, not broken.
How to Know If You’re Out of Balance
Whether you’re new or elite, these are signs your training isn’t balanced:
- You’re constantly sore, tired, or sluggish during warm-ups.
- Your lifts are flat — or worse, regressing.
- You gas out in workouts that used to feel manageable.
- Motivation and sleep are inconsistent.
These are signs you’re pushing too hard across both domains.
Want to fix it?
Pull back your intensity for a week. Sleep more. Add food. Reduce metcon volume or barbell loading. Reset — and come back stronger.
Recovery Is the Overlooked Performance Driver
Progress isn’t made in the workout — it’s made in the recovery between them.
To support both strength and conditioning:
- Get 7–9 hours of sleep per night.
- Eat enough carbs, especially around training sessions.
- Use breathwork or zone 2 cardio for active recovery.
- Program rest days and actually rest.
Stop Testing. Start Training.
The most important shift you can make?
Start training with a focus — and let go of the pressure to “go hard” in every workout.
At WODprep, we teach athletes how to train with intent. We’ve helped thousands of people go from stuck to progressing again — all by aligning their strength and conditioning efforts the smart way.
Need Help With Your Programming?
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Train smart. Build both strength and conditioning. And stay in it for the long game.
See you on the inside!
- Ben
Useful Links For Your Journey
Conditioning:
- How To Choose A Training Shoe (5 Things To Look For!)
- CrossFit Conditioning: How to Build a Bigger Engine
- CrossFit Pacing: The Key To Perfectly Executing Workouts
- How To Attack Your CrossFit® Cardio Training
- Feel Inspired: The Best CrossFit® Running WODs
- 8 Of The Best Conditioning WODs To Improve Your CrossFit®
Weightlifting:
- Power and Precision: The Best CrossFit® Weightlifting Program
- CrossFit Weightlifting for Beginners (3 Tips!)
- How To Start Weightlifting For Beginners
- Weightlifting for Beginners: Power Vs Squat
Your Questions Answered
1. Can I improve both strength and conditioning at the same time in CrossFit®?
Yes — but not at the same rate. Think of it like spinning two plates: you can keep both going, but you’ll need to give one more attention at times while the other stays steady.
That’s why we talk about phasing your training — focus on one system (like strength), maintain the other (like aerobic capacity), then switch. That’s how progress stacks up long-term.
If you try to PR your squat and crush a 30-minute metcon every week... something’s gonna give. Trust the balance.
2. Should I do weightlifting or conditioning first in my workout?
Whichever one is the priority for that day — do it first.
- Want to build strength? Hit your lifting when your nervous system is fresh.
- Want to dial in your conditioning? Warm up and go into the metcon first, then lift at submax weights after.
Don’t treat both parts like a 10/10 effort every time. It’s not about effort — it’s about intent.
3. How many days a week should I lift if I also do CrossFit® Metcons?
For most athletes, 3–4 lifting days is the sweet spot — but it depends on intensity and recovery.
- If your lifts are heavy and high-volume, dial your metcon intensity down.
- If your metcons are spicy and skill-heavy, lift lighter or use positional strength work.
The key is knowing how much total stress you’re putting on your body each week — and adjusting the knobs so you’re not constantly redlining.
4. What’s the best way to recover between lifting and conditioning sessions?
If you’re doing both in the same day, separate them by at least 4–6 hours if possible. And fuel up between sessions — don’t skip carbs and expect to perform.
If they’re in the same session, stack them intentionally:
- Strength first if that’s your focus.
- Conditioning first if you’re prepping for a comp or testing a piece.
And whatever you do — sleep, eat, hydrate, repeat. Recovery is a skill.
5. Why am I getting weaker or slower even though I’m training every day?
Honestly? You’re probably doing too much. I’ve seen it a thousand times: athletes train hard every single day, thinking that’s the path to progress. But without recovery, you’re just digging a deeper hole.
If you’re stuck, take 5–7 days at lower intensity. Bump up your food. Get to bed early. Then come back and test a lift or a benchmark metcon. You’ll surprise yourself.
Sometimes, the thing that makes you better… is backing off just enough to let adaptation happen.