CrossFit rewards the well-rounded athlete, but strength is often the limiting factor. When your deadlift is weak, you struggle in workouts featuring heavy barbell movements. When your pulling strength lags, gymnastics movements suffer. This program builds the strength foundation that supports all aspects of CrossFit performance.

Strength in CrossFit

CrossFit workouts test strength endurance—the ability to move heavy loads repeatedly under fatigue. Building a higher strength ceiling means working at a lower relative intensity during workouts, improving times and scores.

Weak points limit performance. If your squat is underdeveloped, front squats and thrusters will always be limiting factors. Targeted strength work brings up lagging areas so no single weakness holds you back.

Movement quality requires strength. Proper positions in Olympic lifts and gymnastics demand strength to maintain. Weak athletes compensate with poor form, limiting performance and increasing injury risk.

Benefits of Strength Training for CrossFit

  • Higher Work Capacity

    Stronger athletes work at lower percentages during WODs.

  • Better Positions

    Strength to maintain proper form under fatigue.

  • Improved Gymnastics

    Pulling and pressing strength enables more advanced movements.

  • Faster RX Times

    Heavy weights feel lighter with a higher strength base.

  • Injury Prevention

    Strong muscles and connective tissue handle high volume better.

  • Confidence

    Attack heavy workouts knowing you have the strength for them.

Program Overview

Frequency2-3 days per week (supplementing CrossFit)
Duration35-45 minutes per session
StructureCompound strength movements with accessory work
EquipmentBarbell, Dumbbells, Pull-up bar, Kettlebell

Who it's for: CrossFit athletes looking to build their strength foundation

Don't have all this equipment? GymFriend can build you a custom program using whatever you have available.

Why These Exercises?

Each exercise in this program was selected for a specific reason. Here's why:

Dumbbell Goblet Squat

Squat strength for front squats, thrusters, and wall balls.

Barbell Romanian Deadlift

Posterior chain for deadlifts and Olympic lift positions.

Pull-up

Pulling strength foundation for all gymnastics work.

Push-up

Pressing endurance for push-ups, HSPU, and bench work.

Cable One Arm Bent Over Row

Upper back strength for pulling movements and posture.

Weighted Front Plank

Core stability for overhead movements and gymnastics.

The Complete 2-3 days (supplementing CrossFit) Program

Follow this program consistently for best results. Start with weights that feel manageable and aim to increase gradually each week as you get stronger.

Day 1
Day 1: Lower Body Strength
High Knee Against Wall
1 minute
Ankle Circles
1 sets10 each leg reps
Barbell Glute Bridge
2 sets12 reps
Quads (bodyweight Squat)
2 sets10 reps
Dumbbell Goblet Squat
Heavy, quality reps
5 sets5 reps50-75 lbs2 minutes rest
Barbell Romanian Deadlift
4 sets8 reps40-60 lb dumbbells each90 seconds rest
Dumbbell Rear Lunge
3 sets8 each leg reps30-50 lb dumbbells each60 seconds rest
Weighted Front Plank
3 sets45 seconds45 seconds rest
Standing Calves Calf Stretch
30 seconds each leg
Hamstring Stretch
30 seconds each leg
Day 2
Day 2: Upper Body Strength
Ankle Circles
1 minute
Resistance Band Seated Shoulder Press
2 sets15 reps
Push-up
1 sets10 reps
Pull-up
Weighted if possible
5 sets5-8 reps2 minutes rest
Push-up
4 sets12-15 reps60 seconds rest
Cable One Arm Bent Over Row
4 sets8 each arm reps40-60 lbs60 seconds rest
Dumbbell Seated Shoulder Press
3 sets8 reps30-50 lb dumbbells each90 seconds rest
Cable Rear Delt Row (with Rope)
3 sets15 reps35-55 lbs45 seconds rest
Behind Head Chest Stretch
30 seconds each side
Kneeling Lat Stretch
30 seconds each side
Day 3
Day 3: Full Body
Jack Burpee
2 minutes
Ankle Circles
1 sets10 each leg reps
Ankle Circles
1 minute
Barbell Glute Bridge
1 sets12 reps
Dumbbell Goblet Squat
4 sets6 reps50-75 lbs90 seconds rest
Pull-up
4 sets6-8 reps90 seconds rest
Barbell Romanian Deadlift
3 sets8 reps40-60 lb dumbbells each90 seconds rest
Push-up
3 sets15 reps60 seconds rest
Cable One Arm Bent Over Row
3 sets10 each arm reps40-60 lbs60 seconds rest
Side Plank Hip Adduction
2 sets30 seconds each side45 seconds rest
Kneeling Lat Stretch
1 minute
Side Lying Floor Stretch
30 seconds each side

Want this program adjusted for your fitness level, goals, or schedule? GymFriend can create a personalized version just for you.

Adding Strength to CrossFit

  • Add strength work on rest days or before WODs, not after.
  • Keep supplemental work focused—don't turn it into another workout.
  • Prioritize your weakest lifts and movements.
  • Track strength numbers separately from WOD performance.
  • Don't skip strength when you feel tired—consistency matters.
  • Periodize around competitions if you compete.

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Frequently Asked Questions

When should I do strength work?

Before WODs when fresh, on rest days, or as a separate session. Avoid doing strength after intense metabolic work when you're fatigued.

Won't extra strength work cause overtraining?

It can if not managed. Keep strength sessions focused and moderate in volume. The goal is to supplement CrossFit, not add another grueling workout.

How do I know what to prioritize?

Identify your weakest movements. If Olympic lifts suffer, work on positions and pulling. If gymnastics is limiting, build pulling and pressing strength.

Should I follow a linear progression?

Linear progressions work for newer athletes. More experienced CrossFitters benefit from undulating periodization that varies intensity.

What about Olympic lift technique?

This program builds general strength. Olympic lift technique requires specific practice, ideally with coaching. Strength supports technique but doesn't replace it.