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🚨 5 common mistakes that limit your crosstraining progress and how to avoid them

Crosstraining is a demanding discipline that combines strength, endurance and technique. To progress effectively, it’s essential to avoid certain mistakes that can hamper your performance and/or lead to injury. Here are five common mistakes and tips for correcting them.

1. Neglecting warm-up and mobility

Insufficient warm-up increases the risk of injury and limits your range of motion. Many athletes go straight into training with very little warm-up, such as: 1 turn, 5 down up, 30 sec bike, 10 air squat. It’s very IMPORTANT to prepare your body properly before a WOD!

How ?

  • Devote at least 10 to 15 minutes to a specific warm-up.
  • Incorporate mobility exercises (wrist circles, dynamic stretching, working with a stick or elastic band).
  • Warm up the muscles specifically required for your session.

2. Focusing solely on intensity and neglecting technique

Pushing your limits is essential in crosstraining, but without solid technique, the risk of injury increases and progress stagnates. Indeed, many athletes, whether beginners or advanced, don’t work hard enough on technique, and try to do longer and longer sets, or lift heavier and heavier…

How to avoid it?

  • Take the time to learn and master the movements before increasing the load or speed.
  • Work under the supervision of a coach or a friend who knows the movement well enough to correct your mistakes.
  • Incorporate specific technique sessions, particularly on weightlifting and gymnastic movements.

3. Ignoring fatigue signals and poor recovery

Overtraining can lead to chronic fatigue, reduced performance and injury.

How to avoid it?

  • Listen to your body: if you feel abnormal pain or persistent fatigue, give yourself a rest.
  • Plan active recovery days (walking, mobility, stretching).
  • Prioritize quality sleep and a suitable diet to promote recovery.

If your body is tired or you’ve had a bad night, no one will blame you for not going to the gym!

4. Unsuitable diet

A poor diet can affect your energy, recovery and muscle mass gain.

How to avoid it?

  • Tailor your calorie intake to your objectives (weight gain, weight loss, maintenance).
  • Eat enough protein, carbohydrates and fat to support your efforts.
  • Hydrate properly before, during and after training.

If you don’t know enough about nutrition, call in a specialist (dietician). They’ll draw up a dietary rebalancing program for you, and your body will thank you!

5. Use unsuitable equipment

Slippery potholders, unsuitable footwear or lack of protection can limit your performance and encourage injury.

How to avoid it?

  • Choose potholders suited to your grip type and the intensity of your workouts.
  • Invest in stable, comfortable crosstraining shoes.
  • Use knee pads, belts and other protective equipment when necessary.

In a nutshell,

By avoiding these 5 common mistakes and adopting good habits, you’ll maximize your performance while reducing the risk of injury. The key to progress in crosstraining lies in technique, recovery and quality equipment!

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