Building Baseline Strength

CrossFit is full of momentum, whether through Olympic lifting, aggressive pacing or gymnastics. Each skill finds it beginning and progression through accumulations and increases in baseline strength. So, what is this?

Baseline strength is the body's general ability to move weight when momentum is removed,or ‘strict strength’. This comes from compound movements in the push, pull, squat, and thinge patterns and consists of 5 key lifts: Bench Press, Back Squat, Deadlift, Strict Pull-up, Strict Press

By building your baseline, overall fitness increases by creating less reliance on momentum and more overall capacity in both maximal efforts and muscular endurance. It’s important to remember that you cannot add mass strength to all muscle groups equally at the same time. Challenge your baseline by selecting 1-2 areas of weakness and creating a small action plan to complete after class or in open gym. This should be brief, 5-10 minutes to start, and can increase as you become consistent in its completion.

Example: Weaknesses: Squat & Strict Pull-up

SESSION A (Pull ~8-10min)

1-2 Sets

15-30s Chin over Bar hold

10 Banded Lat Pull Down

10 Straight Arm lat pull down

Working Component - 4x4 Strict Pull-ups (weighted or banded if needed)

SESSION B (Squat)

2 Sets

8 Dead Stop Goblet Squats

6/s Romanian Deadlifts

Working Component - 4x6 Tempo (4s lower + 2s pause) DB Front Squat (scale to goblet)

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