What is CrossFit® Strength Training? Your Questions Answered

In the world of CrossFit® training, strength is often the primary reason an athlete catapults from Rx to Elite. Conversely, it is also the reason why this weakness can hold them back.

In this comprehensive guide, we're diving deep into the heart of CrossFit®'s strength-building methodology. From answering your burning questions to unveiling the secrets of success, we're here to empower you on your journey to greatness.

So, lace up your Nanos and get ready to crush your goals with the unstoppable force of CrossFit® strength training.

But first, let’s answer some of your most asked questions!

Does CrossFit® build strength?

Yes, CrossFit® can build strength. It is a high-intensity fitness program that combines weightlifting, gymnastics, and cardio, incorporating exercises like squats, deadlifts, presses, and Olympic lifts.

These workouts, known for their variety and intensity, target different muscle groups and promote overall strength development. CrossFit® emphasizes progressive overload and functional movements, which mimic everyday activities, to build practical strength.

How long does it take to get stronger from CrossFit®?

Typically, you can expect to see measurable results within six weeks of consistent training, provided you are following a proper workout regimen. Several factors can influence this timeframe, including the type of workouts, frequency and intensity of training, diet, sleep, stress levels, and more.

In CrossFit®, strength is a crucial aspect of fitness as it enables athletes to perform movements with greater weight, intensity, and efficiency. A strong foundation in strength allows athletes to lift heavier weights during workouts, leading to improved performance and better overall results.

Why are CrossFitters® so jacked?

Elite CrossFit® athletes prioritize full range of motion exercises, such as deep squats, to maximize muscle engagement. This approach enhances mechanical tension and can lead to muscular damage, ultimately resulting in stronger and more defined muscles. The endurance component of CrossFit® further contributes to hypertrophy.

Despite not being designed for aesthetic goals, CrossFit® workouts often result in bulging traps, impressive V-tapers, and solid abs. This is because the sport emphasizes work capacity, strength, and endurance, which naturally lead to a well-defined physique.

Which type of strength is the most important for CrossFit Training?

In CrossFit® training, functional strength is the most important, encompassing various specific strengths crucial for performance.

Muscular endurance allows for sustained high-repetition exercises, while explosive power is necessary for Olympic lifts. Core strength is vital for stability and proper form in movements like squats and deadlifts. Strength endurance combines muscular strength with cardiovascular endurance for high-intensity exercises over longer periods. Relative strength, or strength relative to body weight, is essential for bodyweight movements like pull-ups and burpees. 

Overall, muscular endurance is the most prioritized in CrossFit® as it's your ability to move loads over an extended period. Develop the strength endurance to sustain this effort consistently.

How to Build Core Strength for CrossFit®

Elite CrossFit® athletes are known for having exceptionally strong and defined abs. The CrossFit® style training involves engaging the midsection through a full range of motion. Exercises focusing solely on partial range or core stability can limit both growth and functional performance.

To enhance your core strength for CrossFit®, consider incorporating the following exercises into your accessory programming:

1. Hollow Holds
2. Hollow Rock
3. Arch Hold
4. AbMat Sit-Up
5. V-Up
6. Toes-to-Bar
7. Glute-Ham Developer Sit-Up
8. Russian Twists
9. Planks and Variations

How to Improve Grip Strength in CrossFit®

Improving grip strength is crucial for CrossFit® athletes, as it impacts performance in various exercises and has practical benefits in everyday life. We recommend exercises that enhance grip strength while also engaging other muscle groups, as these movements more closely mimic daily activities.

Effective Grip-Strengthening Exercises

1. Farmer's Carry: This exercise involves carrying a heavy object in each hand while walking. It strengthens the grip along with the core, arms, shoulders, and back.
2. Deadlifts: Gripping and lifting heavy weights off the ground enhances grip strength and works the entire body.
3. Pull-Ups and Dead Hangs: These exercises require holding onto a bar, challenging the grip while building upper body strength.
4. Kettlebell Swings: The swinging motion of a kettlebell engages the grip along with the core, legs, and shoulders.
5. Plate Pinches: Pinching and holding weight plates together strengthens the fingers and overall grip.

How to Build Wrist Strength for CrossFit®

Grip and wrist strength are closely interconnected, and both are essential for optimal performance in CrossFit®. Building wrist strength involves targeting the flexors and extensors through specific movements and exercises.

Key Points on Wrist Strength

Grip strength involves more than just wrapping your fingers around a bar and holding tight. It encompasses wrist flexion and extension. To effectively strengthen your wrists, focus on exercises that isolate these movements.

Effective Wrist-Strengthening Exercises

1. Isometric Exercises: These involve muscle contraction without joint movement.
   Position your forearm either palm up or palm down. Hold your palm still with your opposite hand. Attempt to bend your wrist, but resist the movement with the opposite hand. This strengthens the wrist flexors and extensors.

2. Wrist Curls and Reverse Wrist Curls: Use a lightweight dumbbell or barbell. For wrist curls, sit and rest your forearms on your thighs with palms facing up. Curl the weight up by flexing your wrists. For reverse wrist curls, use the same position but with palms facing down, extending your wrists to lift the weight.

3. Wrist Rotations: Hold a lightweight dumbbell or a small weight plate. Rotate your wrist in a circular motion, both clockwise and counterclockwise, to enhance wrist flexibility and strength.

4. Towel Wrings: Twist a wet towel by holding each end and wringing it out. This movement mimics wrist flexion and extension in a functional manner.

How to Build Shoulder Strength for CrossFit®

Building shoulder strength is crucial for CrossFit® athletes, as many exercises require strong and stable shoulders. One fundamental exercise is the shoulder press, also known as the overhead press or strict press.

This exercise enhances strength and stability in the shoulders, triceps, and upper back, and can be performed using various equipment like barbells, dumbbells, and kettlebells.

Key Points on Shoulder Strength

Weakness in the overhead press can stem from several issues, including poor mobility, instability, previous injury, or general lack of strength. Addressing shoulder weakness often involves a progressive strengthening program targeting these deficits.

Effective Shoulder-Strengthening Exercises

1. Shoulder Press Variations
   • Overhead Press (Strict Press): Stand with feet shoulder-width apart, hold a barbell or dumbbells at shoulder height, and press the weight overhead until arms are fully extended.
   • Push Press: Similar to the strict press but incorporates a slight dip and drive from the legs to help push the weight overhead, allowing for heavier loads and added power.
2. Lateral Raises
   • Stand with a dumbbell in each hand at your sides. Lift the weights out to the side until your arms are parallel to the ground, then slowly lower them back down. This isolates the lateral deltoids.

3. Front Raises
   • Hold a dumbbell in each hand in front of your thighs. Lift the weights straight in front of you to shoulder height, then lower them back down. This focuses on the front deltoids.

4. Scapular Push-Ups
   • Assume a push-up position. Keeping arms straight, squeeze shoulder blades together, then push them apart. This improves scapular stability and shoulder strength.

Strengthening Your Knees for CrossFit®

Knee discomfort is a common concern for athletes in high-impact activities like CrossFit®. Whether you're dealing with acute pain or chronic discomfort, it's crucial to implement effective strategies to address knee issues and maintain peak performance.

Top Exercises to Strengthen Your Knees

1. Wall Sit
   • Strengthen your quadriceps with minimal stress on the knee joint. Lower into a wall sit position, stopping just before feeling pain.
     
     Hold for 15-30 seconds, then stand up. Repeat for 3-4 sets, gradually increasing duration.
2. Tempo Goblet Squat
   • Perform slow, controlled goblet squats to improve squat mechanics and reduce knee discomfort.
     
     Pause at the top of the movement to maintain control. Focus on form and gradually increase depth as discomfort decreases.
3. Box Squat
   • Control range of motion and reduce knee strain with box squats. Sit back onto a box or bench, then stand up without rocking or bouncing.
     
     Begin with a comfortable height and lower the box as pain subsides and strength improves.

4 Tips to Prevent Knee Pain in CrossFit®

1. Improve Hip Lateral Rotation
   • Enhance hip mobility to reduce strain on the knees during movements like squats and lunges.
2. Strengthen Vastus Medialis Oblique (VMO)
   • Target the inner quad muscle to support proper patellar tracking and knee stability.
3. Strengthen Glutes
   • Strong glutes provide hip stability and support, reducing stress on the knees during dynamic movements.
4. Modify Training Load
   • Adjust training intensity and volume based on individual capacity and recovery to prevent overuse injuries and knee pain.

Strengthening Your Lower Back for CrossFit®

Experiencing lower back pain after CrossFit® workouts is a common concern for many athletes. Understanding the reasons behind this discomfort and implementing strategies to strengthen your lower back can help alleviate pain and improve performance.

Reasons for Lower Back Pain in CrossFit®

1. Lifting Weights Too Heavy
   • Heavy weights beyond your capacity can strain the lumbar muscles, leading to pain and injury.
2. Lack of Core Focus
   • Inadequate attention to core strength and stability can result in poor posture and form, increasing the risk of lower back strain.
3. Nerve Pressure and Irritation
   • CrossFit®'s varied workouts may expose you to excess nerve pressure, potentially causing conditions like sciatica characterized by numbness, burning, and tingling sensations.
4. Sedentary Lifestyle
   • Prolonged sitting, common in office jobs, can lead to stiff hip flexor muscles (iliopsoas), contributing to lower back pain during intense workouts.

Strategies to Strengthen Your Lower Back

1. Focus on Proper Technique
   • Prioritize form over weight. Ensure correct posture and technique in all exercises to minimize stress on the lower back.
2. Gradual Progression
   • Gradually increase weights and intensity to allow your body to adapt and strengthen over time, reducing the risk of injury.
3. Core Strengthening
   • Incorporate targeted core exercises to improve stability and support for the spine. Planks, Dead Bugs, Superman Exercises, Russian Twists
4. Mobility and Flexibility
   • Prioritize warm-up exercises to increase blood flow and flexibility, reducing the risk of muscle stiffness and injury. Hip Flexor Stretches, Cat-Cow Stretch, Thoracic Spine Mobility Exercises
5. Functional Movement Patterns
   • Include exercises that mimic real-life movements to enhance overall strength and stability. Deadlifts, Good Mornings, Back Extensions

Where can I join a CrossFit® Strength Program?

For individuals seeking to improve their strength while continuing their CrossFit® training, WPx Strength offers a highly recommended program.

Our 3-Day Strength Program provides three weekly sessions that can be supplemented with short conditioning workouts.

This allows for a comprehensive training schedule that includes both strength and CrossFit® sessions, depending on your availability.

To Summarize

When it comes to building strength, consistency and patience are key. Adopting a linear progression approach allows for incremental increases in intensity while prioritizing recovery to achieve long-term gains.

Implementing compound exercises such as back squats, deadlifts, and cleans into your strength program will provide comprehensive benefits that contribute to improved muscular strength, endurance, and relative conditioning.

By investing in your strength training, you can continue to improve your performance and achieve your fitness goals in the world of CrossFit®.

So, seize the opportunity to add muscle, improve your athletic prowess, and embark on a rewarding journey towards a stronger and fitter you. Let the process play out, stay consistent, and celebrate every milestone as you forge ahead in your CrossFit® strength training journey.

Read the Full Series Here:

The Strength Pyramid: Building a Solid Foundation for CrossFit
How to Build Absolute Strength for CrossFit: Understanding the Six Core Elements
Test Your Absolute Strength & Fix Your Weaknesses 

BONUS: What is CrossFit Strength Training? Your Questions Answered