How Powerlifting Can Help Break Your CrossFit Plateau

At some point, every CrossFit athlete hits a point in their training where they feel stuck. PRs are rare, benchmark WODs hurt more than usual, and your conditioning seems stuck.

This is known as a plateau (also called a rut). It’s not a fun place to be.

If you’re training smart, eating well, and getting adequate sleep, there are only a few places to look for the culprit. Maximal strength is one of them.

Maximal strength - meaning your overall power - is a limiting factor for a lot of athletes. If you’re worried that your raw output isn’t up to par, taking a few months to focus on powerlifting might be the key.


What is powerlifting and how can it help?

Powerlifting concentrates on three lifts: squat, bench, and deadlift. Building power in those movements will increase your strength reserves and help you move with more force. Since your overall strength goes up, your CrossFit workouts will be at a lower percentage of your max.

As a result, they’ll take up less energy. We can all rep out 60% for a lot longer, and a lot cleaner, than we can rep out 100%.

Greater maximal strength = deeper strength reserves = faster, lighter reps, with less energy output. Sound good?  

Here are a few suggestions for integrating raw strength building into your CrossFit routine.


1. Choose programming that translates well

Powerlifting programs, like any other type of training, can be incredibly varied. Look for a program that is strength-based, accompanied by accessory movements, and offers some level of freedom.

That freedom means you can choose the work that will best translate into your CrossFit movements. You'll work the three big lifts, of course, but your accessory movements are key.

For example, overhead press is directly transferrable to CrossFit. Plus, it builds your triceps, shoulders, and lockout strength - which all helps your bench. Including OHP as an accessory, or as a primary lift day, is a good idea.

Deadlifting and squatting offer obvious benefits to your WOD game. Building your posterior chain will improve everything from your rowing strength to your pull-ups. Increasing your squat will help you breeze through wall balls, thrusters, cleans and snatches... The list goes on.

Again, choose your accessories wisely. Include front squats, and movements that focus on the quads, glutes, and hamstrings.

Think about adding deficit and Romanian deadlifts - they’ll help with your initial pull, and the lockout, which tend to be the stickiest points in a clean rep.


2. know what to avoid

Be careful about any program that requires a lot of single-rep work. Test your one-rep max before you start a program, to establish your absolute capacity. Then translate that number into your working percentages.

Other than that, avoid single rep work until the end of your cycle. Max effort work is incredibly taxing on the central nervous system (CNS), and we stress that out enough during CrossFit.

Instead, choose a cycle like a 5x5. Progressive overload will concentrate on your top priority - building strength.


3. Don’t forget your conditioning

At the end of the day, you’re trying to improve your CrossFit. The goal isn’t to be a world-class powerlifter. Don’t forget about the importance of conditioning.

When incorporating a powerlifting split into CrossFit training, reduce your metcon work accordingly. Choose workouts that are short and explosive, but not heavily taxing on your CNS. Or, focus on long, sweaty workouts that build mental toughness and grit. I did a lot of two kilometre rows and running intervals (1:1 work to rest).

The goal is to keep up your aerobic capacity, without stressing your body to the point of injury.

Just be smart. Don’t do 21-15-9 heavy deadlifts and box jumps, right after a deadlift powerlifting session. Just don’t.  


3. Check in with your body to avoid overtraining

Whenever you include more work into your normal routine, you need to monitor your body to make sure it’s responding well. Powerlifting loads your joints differently than CrossFit. Give yourself the best chance for recovery.

Maybe that means finally shelling out for that ROMWOD subscription (so, so worth it). Maybe it means trying supplements, to help your body adapt to new stressors. Fish oil can prevent the synthesis of substances that cause inflammation; glucosamine can reduce collagen breakdown and help repair damaged cartilage.

At the end of the day, research shows that weightlifting isn’t any harder on your body than any other sport. Proper form and careful monitoring will keep you in good shape.


4. Track and test to measure your progress

Make sure you know your numbers going into your cycle, and test to stay on the right track. I’m not talking about weekly 1RM sessions - that helps no one - but have a goal in mind.

Your rate of improvement will vary based on your experience level. Beginner lifters can expect big jumps in numbers, and experienced CrossFitters might notice only slight, 1% improvements. That’s fine; you’re still closing the gaps in your training.

Don't judge all your progress by your 1RM. Even if that number refuses to budge, take note of how you feel working through higher percentages. If you’re more comfortable repping out 80% than you were when you started, you’re building muscular endurance. Well done.

Generally speaking, you should see positive improvements after eight weeks of consistency. If not, it may be time to change it up.


To sum it all up…

Building your maximal strength by improving your three big lifts - squat, deadlift, and bench - might be key to breaking through a CrossFit plateau. Choose a strength-based cycle, don’t neglect aerobic conditioning, and pay attention to rest and recovery. Supplement as necessary, then test and measure your progress.

Now, let the gains begin.

Work, Work, Work, Work

You guys know I’m a writer in my everyday life, right? I’m also a powerlifter, and a CrossFitter, but I don’t make a living off fitness – I’m a copywriter, and I’m trying to write a children’s book.

I’m often surprised at how the two areas overlap. Lulls in inspiration coincide with weeks of tough workouts. Challenges in one aspect of my life are mirrored by challenges in the other. Luckily, solutions can often be applied across the board as well.

Anne Lamott – who I kind of idolize, I admit – recently tweeted that “The proportion of drudgery to inspiration, for me, is roughly 3.5 weeks of plain old hard writing, to 7 minutes inspiration.”

This was part of a series of tweets about the importance of just putting in the work: locking yourself to your desk and getting the words onto the page. There’s no secret formula and no tricks. You just have to keep doing it, over and over, even when you don't want to. Especially when you don't want to. 

Sound familiar to any CrossFitters out there?

One of the cardinal rules of CrossFit is that you have to just show up. Consistency is everything.

The moment after a PR is an amazing one. You feel accomplished, proud, animated, validated.

It’s also fleeting. It’s over before you even realize it.

Those PRs are probably the reason you keep coming back to the box, day after day. Improvement isn’t defined by those moments, though.

You get better in every other session. Every minute of just pure, grinding, put-your-head-down-and-do-it work.

That kind of grunt work usually isn't sexy, and it isn't always fun. But it's necessary. And it's character building. 

I've learned that if you're looking for a distraction, you'll find one. There will always be a new Instagram feed to scroll back through, or a new BuzzFeed article to gawk over. The thing is, there won't always be time for you to achieve the things you want to. You should probably get started. 

Believe me - I'm a master procrastinator and the queen of working under pressure. Anyone can change. I have faith in you. 

The pain of taking the first step will be far outweighed by the pleasure of the reward. I promise. 


The WOD Diaries

GZCL Week 3

Day 1: SQUAT

4x3 @ 87% (205lbs)

2x5 @ 75% (175lbs)

2x5 front squats @ 75% (145lbs)

2x8 reverse lunges @ 135lbs

2x8 OH squats w/ 25lb plate



Day 2: OHP

4x3@ 85% (75lbs)

2x8 push press @ 75lbs  

2x8 push jerks @ 95lbs

3x8 barbell row @ 95lbs

3x8 lateral raises w/ 20lb dumbbells



4x3 @ 245lbs

4x5 @ 185lbs


Back squats 7 @ 65%, 5 @ 75%, 3 @ 85%

4 rounds:

200m run

10 shoulder to overhead, 65lbs

10 pullups

10 wallballs, 20/14


Day 4: BENCH

4x3 @ 95lbs

4x5 @ 80lbs

3x8 closegrip bench @ 75lbs

2x8 barbell row @ 85lbs

2x8 KB strict press w/ 8kgs



Power snatch work: 3x1 @ 85%

Clean and jerk work @ 70%

Back squats: 3x3@ 80%



7 Rounds for Reps

6’ 25m shuttle runs

Snatches x Max Effort
This was an interval workout: athletes had one minute to complete 150m in shuttle runs, then complete as many snatches as possible in the time remaining. During a two minute rest, the athlete added weight to the bar. The athlete continued until they reached an interval that they couldn’t complete a single snatch.

Stay tuned for a full breakdown of how this workout turned out! (Spoiler alert: I’m currently in third, but that may change.)

The WOD Diaries

GZCL Week 2


4x3 @ 90% (75lbs lol my poverty press numbers)

2x8 @ 75% (65lbs)

2x8 @ 70% push press (95lbs, percentage based off jerk 1RM)

3x6 HSPUs

3x10 barbell rows w/ 75lbs

3x6 dumbbell press w/ 20lbs



4x3 @ 85% (200lb)

2x8 @ 70% (165lb)

2x8 @ 70% front squats (135)

2x8 reverse lunges @ 135lbs

CrossFit class




Front Squats




4x3 @ 85% (95lbs)

2x8 @ 70% (75lbs)

2x8 @ 60% close-grip bench (65lbs)

3x10 barbell row w/ 75lbs

3x10 dumbbell push press w/ 20lbs

2x10 tricep extensions w/ 15lb plate



1x3 @ 240 (85%)

3X3 @ 245 (87%)

Worked up to a heavy (for me) 1RM clean afterwards at 145lbs.

Session 2

For time:

100 double-unders

80 air squats

60 box jump step downs

40 cleans @ 85lbs

60 burpees over the bar

80 air squats

100 double unders

In 19:00.



I was not feeling it by day 5 this week – all sorts of DOMS and tweaks, so I  did some squats and then dropped in to the Olympic lifting class.

3x3 @ 185 (75%)

3X3 Push jerks from the split position

3X3 Jerk dips


DAY 6:

40 minute EMOM

Min 1: 50 double-unders

Min 2: 5 burpee pullups

Min 3: 10 calorie row

Min 4: 15 wall balls (14lbs, 9 foot)

Min 5:  rest