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This is a question that I get asked on a regular basis. Is it possible and productive to follow some form of Weightlifting programme on the side whilst you’re still doing CrossFit? 

Now first things first Weightlifting is a massive part of CrossFit, along side of Gymnastics a vast majority of a CrossFitter’s training week will be taken up by using a barbell. Whether that be the Olympic lifts and Power lifts, or through barbell cycling during a Metcon. As a result, Weightlifting is a key area that the vast the majority of CrossFitters look to improve on. 

When you first start CrossFit, one thing that you notice early on is just how many different movements there are to master. From the simple cyclical based movements such as rowing and running, to the high skill Gymnastics and Weightlifting elements. The next thing you notice, is that not all exercises are created equal. A Thruster, a Burpee and a Kettlebell swing can be performed to some degree of effectiveness within a matter of weeks. Unfortunately, this leads beginners to believe that the Olympic lifts are just simply a few more movements that can be perfected mid Wod. This is not the case.

The Olympic lifts are that complex they can not be mastered within a few weeks, it’s more like years. This realisation leads people to seek out help and advice to improve their Olympic lifting skills outside of the metcon environment. 

So let’s go back to the main question. The answer is yes, you can follow a Weightlifting programme whilst doing CrossFit, but, there are some things that need to be considered. The main thing, we must consider is your training. volume. 

If you’re already hitting 5-6 CrossFit sessions per week, for most people that is going to need to be reduced if you are to introduce some stand alone Weightlifting work. If your priority is to become stronger and develop your lifts, then I would drop those sessions down. Look at hitting 3 Weightlifting sessions per week, with the addition of 3-5 metcons, making sure that most of those metcons are not heavy (no doing Heavy DT of Holleyman). 

Happy lifting folks!

If you enjoyed this post, check out my next post “How To Combat A Bad Training Session“.