LEARNING LIBRARY

Butterfly pull-ups are one of the most debated skills in CrossFit — praised for their efficiency yet criticized for their mechanics. Born from competition, they allow athletes to complete more work in less time, but do they belong in your training? This article explores the pros and cons of butterfly pull-ups, when (and if) you should learn them, and the strength prerequisites needed to perform them safely. Whether aiming for elite competition or just improving your gymnastics skills, this guide will help you decide if butterfly pull-ups are right for you.

Aging doesn’t mean slowing down — especially in the CrossFit world. Despite societal misconceptions, aging adults often see the most significant fitness gains, improving strength, mobility, and overall well-being. CrossFit’s emphasis on functional movements, weight-bearing exercises, and high-intensity training helps counteract age-related muscle loss, osteoporosis, and cardiovascular decline. Beyond physical benefits, it fosters mental resilience, social connections, and a strong sense of community — crucial for maintaining motivation and independence. With scalable workouts tailored to individual needs, CrossFit empowers aging adults to stay active, confident, and engaged, proving that fitness is for every age.

CrossFit’s foundation of varied, functional movements at high intensity has proven its effectiveness, but the rise of accessory work has sparked debate. Should it be included, and how? This article explores its role in strength training, rehabilitation, and performance enhancement while emphasizing that it should complement — not replace — CrossFit’s core methodology. When used strategically, accessory work can fill movement gaps, improve stability, and address weaknesses without compromising intensity. This first installment outlines key accessory categories and common pitfalls, setting the stage for Part 2, which will cover targeted exercises for improving CrossFit movements.

This article explores accessory exercises that can help athletes strengthen weak links in key CrossFit movements. While accessory work can be beneficial, it should not replace the primary focus of training — constantly varied functional movements performed at high intensity. Before implementing accessory work, athletes should first ensure proper movement mechanics, consistency in training, and sound nutrition.

CrossFit is pleased to announce the continuation of its partnership with STRONG Coffee as it renews its commitment as the Official Coffee of the CrossFit Games.

Ring muscle-ups may seem impossible, but with the right progressions, strength work, and drills, you can build the control and confidence needed to master them. This article breaks down the pull, transition, and dip, providing beginner and intermediate athletes with step-by-step workouts to bridge the gap from ring rows to muscle-ups. Don't avoid this skill — train smart and stay consistent to unlock one of CrossFit’s most challenging and fun movements.

Traditional fitness wisdom once dictated that strength and endurance training should be separate to avoid the “interference effect,” where endurance work was believed to hinder strength gains and vice versa. CrossFit challenged this outdated approach by blending strength and conditioning within the same workouts, maximizing both in a way that traditional split routines cannot. While CrossFit incorporates pure endurance and heavy lifting days, its signature mixed-modality met-cons effectively bridge the gap, developing both aerobic and anaerobic capacity. This method yields superior fitness adaptations without excessive interference, preparing athletes for real-world demands where strength and endurance must coexist seamlessly.

It is now time to seek out a new owner for our next phase of growth.

Handstand walking is an impressive athletic skill requiring strength, balance, and coordination. If you struggle with handstand walking in your workouts, this guide will help you build the necessary foundation through structured drills, scaling options, and progressions. Learn how to improve your handstand holds, weight shifting, and upper-body strength with targeted exercises for beginners and intermediate athletes. Plus, get a three-day practice plan to accelerate your progress and confidently walk on your hands in workouts.

If you get injured, your priority should be maintaining as much fitness as possible while allowing your body to heal. Instead of completely resting, adapting your training can help minimize fitness loss and prevent long-term setbacks. Strategies such as varying exercises, adjusting range of motion, and modifying tempo allow you to work around injuries safely. For more significant injuries, training surrounding muscles, focusing on cardiovascular fitness, and using contralateral training can support recovery. By staying active and making smart modifications in CrossFit classes, you can continue progressing your fitness without worsening your injury.