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Crossfit WOD Strategy??

Crossfit WOD Strategy??

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Crossfit is a lot of fun, espically when you first start and it is all you can do to get through a workout. Overtime you start setting benchmarks and strive at getting better. We all have our favorite crossfit WOD (workout of the day) or WODs. Attempting the same WOD over and over with no real strategy is not helpful, especially if you are looking to compete at any level.

We will take a good, yet terrible, workout for a lot of Crossfitters out there and strategically plan it out.

FRAN

  • 21-15-9
  • Thrusters at 95lbs
  • Pull-Ups

If you have been doing Crossfit for awhile you may be able to tear through the entire thing without any rest. Which is good becasue that is the ultimate goal for these “quick” WODs. Nonetheless strategy applies to every crossfit WOD. Even at the crossfit games you can listen to the athletes talk about their plan for the workout. They know if they were to go all out max effort for 20 mins they could burn out and probably end up with a worse score than if they had paced themselves. Pacing in crossfit is still damn close to max effort.

FRAN Strategy:

If you are just starting out you have to realize that this workout is 90 total repitions and after you get past the first 21’s you are pretty much halfway done. This is a good strategy I give to people who have never attempted Fran, but can definitely complete the workout.

  • Thrusters: 7-7-7, Pull-ups: 7-7-7
  • Thrusters: 5-5-5, Pull-ups: 5-5-5
  • Thrusters: Unbroken, Pull-ups: Unbroken

I think crossfit is about pushing yourself outside of your comfort zone. That is why no matter who I am coaching I always tell them to get, or try to get, the last set of 9’s unbroken. You may or may not be able to do it but you have to try. In all crossfit workouts a good strategy is to plan out as much as you can, but once you get to the end no rules apply. JUST FINISH IT!!!

5 rules to CrossFit WOD Strategy:

  1. Know your physical ability
  2. Plan realistically
  3. Always push yourself
  4. Plan on the last round/minute to be agonizing
  5. Don’t plan TOO much!!
A brief discussion on the rules: 1.) Know your physical ability. You will have to be into crossfit for a few months before you can even accurately judge what your physical ability will be. If you think you can do 21 thrusters unbroken…that’s awesome! But if you try it and find out you can really only do 9 unbroken, the entire strategy was a waste. 2.) Plan realistically. Even after you know your physical ability do not plan on what sounds good but won’t end up happening. If you know that you generally get really tired two rounds into a workout don’t just evenly distrbute reps. Distribute them based off of your level of capacity. 3.) Always push yourself. Never  break a WOD down so much that you are resting more than you are working. Nuff said! 4.) Plan on the last round/minute to be agonizing. This is where you really cook the bacon. That last minute should damn near kill you in every workout. Do not plan on easing up or finishing at a easy pace. Go harder and faster for that last little bit. 5.) Don’t plan too much. Don’t sit there for 20 minutes to plan out a potential 3 minute workout. You can write out strategy for the first month or two, but after that you should be able to do this in your head.

Have fun and go crush some WODs!!!