Hybrid Training: The Way to Make Gains in CrossFit

Hybrid Training: The Way to Make Gains in CrossFit

Recently, WOD Science conducted a small research study to determine which type of training led to bigger gains in CrossFit.

They recruited 141 CrossFit athletes at the “RX” level and 38 ended up completing the study.

Everyone started and ended with several tests that included the CrossFit Total, Fran, a max Clean and Jerk, an all-out squat test and a 2k row time trial.

Everyone also participated in eight weeks of training, but were split into two groups.

Group A (the TRAD group) did the typical CrossFit class format of strength work followed by a WOD (metcon).

Group B would separate strength and WOD on alternate days (the Hybrid group).

So, what happened?

Across the board, the Hybrid group improved more on the re-tests than the TRAD group and most significantly in the clean & jerk, row and reps of back squat.

In essence, this study proved that it’s most effective to separate training modalities, i.e. not doing strength and conditioning (metcons are conditioning, even if they have a strength component) in the same workout. 

We’ve been preaching this for a long time and are hoping, although this study is small, it will make CrossFit coaches rethink the strength + metcon format.

Beyond physical gains, we have seen that combining both strength and WOD in the same session is also problematic psychologically:

  • Those who are more experienced/stronger lifters are rushed through the strength section of the session. They need more warm-up sets and more rest between sets, yet they are under stress to complete their strength work in the allotted time.
  • Those who prefer the metcon race through the strength. They aren’t mentally present in the strength portion of the session, getting amped up to perform in the metcon. Further, metcons are psychologically stressful and shouldn’t be done daily.

So, in our opinion, the Hybrid training not only improves overall performance but also helps reduce some of the mental stress associated with the traditional CrossFit method.

If you’d like to dig in a little more, check out this WOD SCIENCE video on YouTube. 

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