Train Your Weak Links: The Secret to Breaking Plateaus in CrossFit

You’re Crushing It — So Why Has Progress Stalled?

You’re smashing the workouts, you know your way around a barbell, and you’ve got your favourite movements down to a science.

But despite showing up, putting in the work, and giving it your all, progress has stalled.

So what gives?

You’re only as strong as your weakest link.

And in CrossFit, those “links” could be anything — mobility, stability, technique, breathing, or even mindset.

When we hit a plateau, it’s not always because we’re not working hard enough. More often, we’re simply not addressing the right things.

What Is a Weak Link, Anyway?

A weak link is a limiter — it’s the part of the chain that breaks down first, holding back the rest of your performance.

Examples:

 
• You can deadlift heavy off the floor, but your lockout is soft — your glutes or lats might be the issue.
 
• You can press overhead easily, but your shoulders burn out fast — maybe your midline stability or breathing mechanics are underdeveloped.
 
• You have the strength to do a pull-up, but your kip is inefficient — likely a technique or timing issue.

Weak links aren’t always obvious. That’s why they often get ignored — until progress slows to a crawl or injury knocks on the door.

Stop Repeating What You're Already Good At

Let’s be honest: we all love doing the things we’re already good at. Why? Because it feels good. It builds confidence and gives us that satisfying sense of momentum.

But here’s the kicker: Doing more of what you’re already strong at won’t fix what’s holding you back.

Instead, try this approach:

 
• Want to get stronger in the squat? You might need to work on ankle mobility or glute engagement — not just adding more weight.
 
• Want to improve gymnastics? Maybe your scapular strength or grip endurance needs attention.
 
• Want to move faster? You might need to spend time on pacing, transitions, or aerobic capacity.

The key is to assess, then address. And if you’re not sure what’s limiting you, ask a coach to help spot it.

How to Identify and Train Your Weak Links

1. Audit Your Performance

Look back at recent workouts. What consistently slows you down? Where do you scale most often? What frustrates you?

Start a performance journal or jot notes after WODs. Patterns will start to emerge — that’s your blueprint.

2. Ask Your Coach

Coaches have an eye for inefficiencies. Ask them to watch a specific movement or give feedback on your overall movement pattern. They’ll often notice things you’re unaware of.

3. Add Focused Accessory Work

You don’t need to overhaul your training. Just 10–15 minutes, two to three times per week, can make a huge difference.

 
• Trouble locking out overhead? Add shoulder stability drills and strict press work.
 
• Struggling with pull-ups? Try scapular pulls, tempo negatives, and ring rows.
 
• Hip tightness in squats? Spend time on couch stretches or elevated pigeon pose.

4. Slow Down to Speed Up

Technique matters — especially under fatigue. Practicing movements at slower tempos helps reinforce proper mechanics, build strength through the full range of motion, and reduce compensations.

 
• Tempo squats (three seconds down, pause, three seconds up)
 
• Pause at the bottom of a clean pull
 
• Strict kipping drills before attempting butterfly pull-ups

Your Ceiling Is Set By What You Avoid

Every athlete has something they avoid — movements they "just aren't good at" or feel awkward doing.

But often, the thing we least want to work on is the exact thing we most need to.

The difference between staying stuck and leveling up? It’s not grinding harder at your strengths — it’s training your blind spots with intention.

So next time you’re in the gym, resist the urge to skip the mobility work or those awkward drills.

They’re not the extra stuff — they’re the foundation that unlocks your next level.

Need help identifying your weak links?

Ask a coach for a quick 1:1 movement check, or book a skill session to create a focused plan based on your goals.

You don’t need to do everything.

Just start with one thing. And stay consistent.

That’s where real breakthroughs happen.