Ask a Coach: Other Gyms Do a Strength Session Followed by a Met-Con; Should We Do That?

Another way to ask this question is, “What is the value of doing just one workout during each class, and how do I respond when members continue to ask us to program both?”

My guess is this is a question you’ve heard plenty of times. I definitely have. One way to remove this question from the table is to do quarterly or biannual athlete kick-off events. During these events, you can explain the CrossFit methodology to your members, your programming goals, and some of the reasons why you do what you do at your gym, such as infrequently programming a met-con and a strength session in the same workout, and why you don’t do others such as bicep EMOMs. 

Those new to CrossFit or those who don’t understand the big picture that’s taken into account when programming an entire year of workouts may not see the harm in doubling up all the time. Taking time to explain it can go a long way in minimizing frustration for members and for a coaching team that has to keep addressing the question. 

If you take the time to share the reasons why you rarely, if ever, do a strength session and met-con in the same workout, you might start by explaining this to your members by saying:

If we only ever programmed a lift followed by a met-con:

• You wouldn’t get to maximize your potential during your lifts.
• You wouldn’t get to maximize your potential when doing a met-con.
• You wouldn’t get a chance to practice the skills you need to improve your fitness and performance.
• You wouldn’t be getting the teaching and coaching you need to improve your fitness and performance.

Let’s consider an example: There may be a time when working up to a heavy thruster before Fran or a heavy deadlift before Diane may actually increase the intensity of that workout through post-activation potentiation (PAP). But what about the pull-up portion of Fran or the handstand push-ups required in Diane? Do they deserve less opportunity for practice, development, or PAP ahead of the met-con? Allocating a fraction of the warm-up time to these gymnastics movements so you can focus on a heavy thruster or heavy deadlift would be a disservice to your members’ skill development and performance.

With this in mind, it makes sense that you must return to what we know works to drive results: intensity. Ask yourself, “Are my athletes maximizing their intensity for this workout?” 

If you eliminate the met-con, it is more than likely that your athletes will lift heavier weights. If you eliminate the strength piece, your athletes will go faster on the workout. Fill the extra time in class with a thoughtful warm-up and teaching portion using progressions and lots of repetition led by the coach. This won’t just help them perform better in the met-con, but the time spent teaching so they improve their movement will pay off the next time those movements come up, whether on a strength or met-con day.

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About the Author

Peter Shaw is a Seminar Staff Flowmaster for CrossFit’s Education Department and currently coaches at CrossFit 1855 in Ottawa, Canada. He has been coaching at an affiliate for over a decade and enjoys coaching a full spectrum of athletes from CrossFit Games competitors to grandmothers. He is a Certified CrossFit Coach (CF-L4), a backyard affiliate owner (CrossFit Petra), and a former CrossFit Games individual and team athlete.