In the sport of CrossFit, your ability to perform gymnastics, perform gymnastics well, and perform gymnastics for a shit ton of reps is pivotal. Many times have I seen athletes jump stages in their training which ultimately leads to a “functional ceiling” created within their abilities. This “functional ceiling” is referring to how many reps they can essentially perform and sustain within a workout. So, why does this functional ceiling get created? Basically it’s from a lack of proper progression while building their gymnastics skills. So, below I am going to outline three ways to not only improve your CrossFit gymnastics capacity, but also continually work to improve your functional ceiling.

Build Strength

Now this might seem silly to state, but you have to really think about it. How often do people truly put in good, proper training cycles that build gymnastics strength? I would venture to say close to zero. If you look at people who are really good at gymnastics, it comes down to a few things; they either were gymnasts prior, or they have spent a ton of time in the gym building strength with upper body pushing and pulling (the third reason... they are blessed with the proper anatomical structure and strength prerequisites…. LOL.) Most of the time, I see people jump into programs and start swinging around the rings and bars. Yet, how often do people diligently work on strict upper body pushing and pulling strength (along with proper core developmental exercises and understanding of body mechanics and principles.) If you take the time to build your strength and kinesthetic awareness, you will essentially remove any ceiling that is put on you from a lack of strength.

Technique matters around the form… not the standard.

What this means is spend time around the mechanics of the movement, in its strictest, most proper way, rather than a “standard” set forth at a competition. The latter is like only knowing methods without the principles. If you only know how to perform a movement around a “standard”, you are tied to that standard and with any changes, you will be screwed. However, if you understand and can perform the movement well and often around the technique, then you will be able to adapt and adjust to any standard set forth.

Utilize volume and intensity wisely

When you have built the strength and technique capacity, then utilize progressive overload to build upon volume and then intensity. Plain and simple, stay specific with your stimulus and progressively add a little more volume around their capacity to perform it and perform it well. Once they reach your functional volume, then add slightly more intensity and bring down the volume and slowly build up. You will play this seesaw approach until you reach their new functional volume and intensity then then repeat the whole process over the next training cycle to increase their ceiling even higher!

If you have questions around your training or want further assistance reach out to help@conquerathlete.com.

Jay