Structure or chaos: How do you get through a CrossFit workout better?

You are about to face a workout that will demand everything from you. Your heart rate is rising, you are checking your equipment. But do you also have a game plan? Should you follow a clear strategy or just dive in and give it your all? Many athletes ask themselves this question. A well-thought-out approach can make the difference between a successful workout and total exhaustion. In this article, we look at when a planned approach makes sense, when spontaneity is the better choice, and how you can derive the greatest long-term learning effect from your training. 

Why a strategy makes sense 

Many successful CrossFit athletes do not go into a workout unprepared. A well-thought-out plan can help you maximize your performance, manage your energy correctly, and address specific weaknesses in a targeted manner.

Pacing and energy management: Especially with longer workouts like AMRAPs or chippers, it is important not to exhaust yourself right at the start. If you consider beforehand what pace you will take for certain exercises, you can use your strength strategically and avoid completely breaking down in the last third.

Example:

• Workout: 20-minute AMRAP with pull-ups, wall balls, and burpees.
• Strategy: Instead of doing 20 pull-ups right away and being completely exhausted, you plan from the beginning to do sets of 5 to 10 repetitions, with short breaks.

Set yourself clear intermediate goals: A well-thought-out plan can help you keep a better overview of the workout. Set yourself small goals to stay motivated. 

Improving technique and weaknesses: If you know that a certain exercise is your weakness, you can devise a strategy to perform it as efficiently as possible. This keeps the technique clean and saves you valuable energy. 

Better reflection: With a planned approach, you can better reflect on your performance. Did your plan work? Where can you improve? Note down your findings after the workout to benefit from them in the long run. 

When it is better to just dive in

You don't always benefit from a detailed strategy. In some situations, it can make sense to just start the workout and see what happens.

Short sprint workouts: For intense workouts lasting less than five minutes, it can be more effective not to spend too much time on planning. Here, the will to push to the limit is what counts most. 

Training mental resilience: If you always train according to a fixed plan, you can easily become reliant on it. But what happens if your plan doesn't work out? Sometimes it is good to break out of your comfort zone and learn to react flexibly to exhaustion and unexpected difficulties.

Getting to know your body better: Those who plan too much sometimes pay too little attention to what their own body is signaling during the workout. Without a fixed plan, you are forced to listen to your own energy levels and fatigue and adjust accordingly. 

What provides the greatest learning effect

The best way to benefit from your training in the long term is to combine both approaches.

Before the workout: Think of a rough strategy. How will you break up your repetitions? Where will you take breaks? How do you want to manage your pacing?

During the workout: Be flexible and adjust your plan if necessary. If you notice that you did your pull-ups in sets that were too large too early and it is fatiguing you, change your tactic spontaneously.

After the workout: Analyze your performance. Did your strategy work? What would you do differently next time? Write down your findings in order to learn from them.

Strategy in competitions

In competitions, a clear strategy is even more important than in training. It is not just about your personal feelings, but about optimally executing your performance and acting with tactical intelligence.

Analyzing the workout: Before the competition, you should analyze the workout carefully: Which exercises are included? How long is the duration? Are there any potential stumbling blocks? Develop a plan that suits your strengths. 

Energy management: In a competition, it is crucial that you manage your energy correctly. A pace that is too fast can lead to you crashing in later rounds. Start in a controlled manner and increase your pace if you still feel strong. 

Prioritizing movement efficiency: Clean repetitions save strength and time. Especially with technically demanding exercises, it is worth focusing on efficiency rather than exhausting yourself with sloppy movements. 

Have a Plan B ready: Sometimes a workout goes differently than expected – whether due to unexpected fatigue or external factors. Always keep an alternative strategy in mind so you can switch quickly if your original plan does not work out. 

Conclusion

There is no right or wrong. It depends on what you want to get out of your workout. If you want to work specifically on your performance, a plan helps. If you want to train your mental strength and spontaneity, then try it without a strategy. Find the balance. Use a strategic approach, but also allow yourself to be spontaneous and make new decisions during the workout. This is how you develop in the long term and become a more versatile athlete.