Ask a Coach: Should My CrossFit Athlete Increase, Decrease, or Maintain Weight on Heavy Days?

I love this question. One part of our job as coaches is to apply the concept of “threshold training” for our athletes. At the Level 1 Certificate Course, we give an example of threshold training for this conditioning workout:

3 rounds for time:
15 thrusters 65/95 lb
12 burpees

The goal is to complete the workout in seven minutes using a weight that will allow the first set to be unbroken. However, how this principle applies to heavy days is often lost. If the reps are “perfect,” your athlete will benefit from increased intensity (increased load for a heavy day). If your athlete has very subtle deviations from mechanics that are correctable, the load may be right. If the athlete deviates significantly from sound mechanics, a reduction in intensity — reduced load for a heavy day — is necessary. 

Here are some specific examples that can be helpful when answering this question for your members.

Go Up in Weight

Sound Mechanics: If your athlete is adhering to the points of performance, and the range of motion is sound, that is a sign to increase the load slightly for the next set or to make a note to increase the load the next time this particular lifting session arises. 

Bar Speed: Consider the speed of the lift as an assessment. Suppose your athlete completes a lift and the bar moves relatively quickly or there’s no significant slowing in the bar speed across multiple reps. That’s typically a sign the athlete could lift more weight because the bar will tend to slow down significantly as you approach very challenging loads. 

Also, it probably isn’t heavy enough if they’re talking about their weekend plans during the lift!

Keep in mind that some athletes may be hesitant to increase the load. It can be worthwhile to let them know why you’re encouraging them to do so (they’ve earned it!), and maybe even involve them in your decision with a question like, “That was a great lift. What do you think about adding 2 ½-lb plates for the next set?”

Stay at the Same Weight

Minor Technical Errors: Athletes can be encouraged to stay at the same weight if they make a small error. For example, on a front squat, the weight shifts slightly into the toes as an athlete stands, or the bar makes a very small arc around the face on a shoulder press. These are subtle errors that do not make you question the safety of the athlete or those in their immediate vicinity. Staying at that weight will give the coach a chance to cue the athlete and give them another opportunity to correct that error before adding more load (intensity) to the movement.

Moving Slow: In the case of a squat, you may notice the athlete significantly slows in speed three-quarters of the way through the repetition. This may be a sign to stay at the same weight for the next set to avoid missed lifts. It’s also helpful for the athlete to understand this is what a heavy lift feels like and encourage them to do more sets like this.

Go Down in Weight

Significant Technical Breakdown: If you are cueing the athlete to correct larger technical errors or faults, but they are not able to make the correction, that means the weight is too heavy that day and the loading should be reduced.  

Faulty Range of Motion: It’s natural for many athletes to reduce their range of motion when they are pushing the boundaries of their performance. However, we want standards to be upheld and, most importantly, build strength throughout our bodies’ natural anatomical end ranges of motion. If range of motion is compromised, the loading should be reduced. If they perform slightly lighter sets with the full range of motion, they will build strength, confidence, and comfort in the range of motion and be lifting that heavier load sooner than they think.

Some athletes may not understand why you’re reducing their weight. It is worthwhile to discuss the faults they’re exhibiting — the charter of mechanics, consistency, intensity, threshold training, safety risk, etc. I’ve also found it valuable to record their lifts so they can see what I’m seeing, which tends to remedy the issue in an informative and respectful manner.  

Using Previous Performance Data

It can be helpful to have a baseline understanding of loads your athletes have used previously to offer a guide for loads to use on a particular day. The goal will be to build upon what they have previously done. However, it’s not that simple. Some days, your athletes will feel worse than others. Maybe they have had poor sleep, are under a lot of stress, are very sore, etc. Let their mechanics be your guide each day, as this will be the best option for determining the load.

Have a question for a coach? Please submit that here.

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About the Author

Gene Williams (CF-L3) is based in Palm Springs, California. He is the owner and head coach of Foundry CrossFit, which he started in his garage in 2009 with no prior experience in exercise or training. He’s also one of the mentors in the CrossFit Mentor Program. Over the past 15 years, Gene has gained extensive knowledge and enjoys sharing it with others. In addition to leading classes and private sessions at his affiliate, he’s a member of the CrossFit Seminar Staff, teaching Level 1 and 2 Certificate Courses. Gene takes great satisfaction in helping mentor coaches to be the best coaches they can be.