Let’s break these down and show you how to level up your CrossFit game.


1. Master Your Mechanics: Efficiency Wins Workouts

CrossFit workouts demand efficiency. If your technique is inefficient, you’ll waste energy and burn out faster than you should. Improving the mechanics of your lifts ensures you’re working smarter, not just harder.

A prime example? The front rack position.

Why It Matters:

Many athletes struggle with an inefficient front rack, especially in movements like thrusters, cleans, and front squats. A poor front rack leads to:

• Extra strain on the shoulders and wrists

• A tendency to hold the bar with your arms rather than resting it on your shoulders

• Increased fatigue, especially in high-rep workouts

How to Improve:

• Increase wrist, lat, and thoracic mobility – If you can’t get the bar comfortably on your shoulders, you’re working against yourself.

• Focus on proper grip and elbow positioning – Your elbows should be high enough that the bar stays racked on your shoulders, not held in your hands.

• Use pause front squats & tempo work – These will reinforce better mechanics and help strengthen your front rack position under fatigue.

By dialing in your mechanics, you’ll conserve energy, move more efficiently, and get through workouts faster.

2. Understand the Workout Stimulus: Train With Intention

This might be the most overlooked aspect of CrossFit. Every workout is designed with a specific goal in mind—whether it’s speed, endurance, strength, or power.

One of the best examples is Fran (21-15-9 thrusters & pull-ups).

Fran’s Intended Stimulus:

• Sprint-style intensity

• Time domain: 3-5 minutes

• Unbroken or minimal rest between sets

Yes, there’s a 10-minute time cap, but if you’re taking that long, you’re missing the intended workout effect.

How to Adjust to the Stimulus:

If you can’t finish Fran in under 5 minutes, consider:

• Scaling the weight on thrusters (e.g., from 95/65 lbs to 75/55 lbs)

• Using banded pull-ups instead of struggling through singles

• Breaking reps into strategic chunks (e.g., 11-10 instead of big sets that burn you out)

On the flip side, if you’re an advanced athlete and Fran feels too easy, consider:

• Scaling up with heavier thrusters (115/85 lbs)

• Chest-to-bar pull-ups instead of regular kipping pull-ups

• Adding a vest for an extra challenge

The key takeaway? Know what the workout is supposed to feel like, and adjust accordingly. This applies to every CrossFit workout—whether it’s an Open WOD, a hero workout, or a strength session.

3. Build Your Strict Strength: The Foundation for Everything

You can’t fake strength. Strict strength is the foundation for nearly every skill in CrossFit—from gymnastics to Olympic lifts.

Why It’s So Important:

Many athletes struggle with movements like kipping pull-ups, toes-to-bar, and handstand push-ups simply because they lack the necessary strict strength.

Think about it:

• If you can’t do 5 strict pull-ups, you’ll struggle to string together kipping pull-ups.

• If you don’t have strict pressing strength, handstand push-ups will always be a grind.

• If you lack strict squat strength, your cleans and thrusters will never feel solid.

How to Improve Strict Strength:

• Prioritize strict movements in your training (e.g., strict pull-ups, dips, and presses)

• Slow down your reps—use tempo work to build control and strength.

• Use progressive overload—if you can do 5 strict pull-ups, add weight before jumping into kipping work.

• Don’t rely on bands forever—build strength with negatives, isometric holds, and full-range reps.

By focusing on strict strength first, you’ll improve everything from gymnastics to barbell cycling, making workouts more efficient and less taxing.

Final Thoughts: Train Smarter, Not Just Harder

CrossFit is about efficiency, intention, and strength. If you want to get better, focus on:
✅ Improving movement mechanics so you move efficiently and conserve energy
✅ Understanding the stimulus of each workout and scaling properly to match it
✅ Building strict strength to make everything easier, from kipping pull-ups to heavy barbell work

By training smarter, you’ll not only improve your performance but also stay healthier, injury-free, and consistent in your progress.