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.
Breaking Down the Components
To excel in CrossFit®, you need to master three core components:
- Strength
- Engine
- Skills
Think of them as the pillars of your athletic performance. Strength encompasses powerlifting movements like deadlifts, presses, and squats, as well as Olympic lifts such as snatches and cleans.
Engine refers to your cardio endurance, which is crucial for enduring longer workouts and maintaining intensity. Skills encompass a wide range of movements, from muscle-ups and handstand push-ups to double-unders and handstand walks.
Analyzing Your Performance
To understand where you stand as an athlete, analyze your performance in past Open workouts. Identify your strengths and weaknesses based on the movements involved.
For example, if you excel in workouts heavy on skills like chest-to-bar pull-ups and bar muscle-ups, your strength lies in the skills department. If you struggle in workouts focused on high-intensity cardiovascular efforts like burpees and rowing, your engine might need some work.
Mapping Out Your Progress
Visualizing your strengths and weaknesses can help you create a roadmap for improvement. Draw a triangle representing the three components—strength, engine, and skills—and shade in each area based on your proficiency.
Are you heavily skewed towards skills with minimal strength and engine?
Or perhaps you excel in strength but lack skills and engine capacity?
Understanding this balance will guide your training focus moving forward.
Strategizing for Success
In the upcoming blogs, we'll dive deeper into strategies for enhancing strength, engine, and skills. Whether you follow a gym's programming or design your own, incorporating targeted exercises to address your weaknesses is key.
By systematically integrating additional strength, engine, or skill work into your training regimen, you'll see tangible improvements over time.
So, what’s next?
Becoming a fully Rxed athlete requires dedication, strategy, and a willingness to confront your weaknesses head-on. By dissecting your performance, identifying areas for growth, and implementing targeted training methods, you'll be well on your way to crushing your CrossFit® goals.
See you in the next blog!
