Common CrossFit Mistakes – Head Coach Milo

CrossFit is an amazing tool but you shouldn’t fall into the traps that a lot of people make early on! We have progressed a lot as a community but people are still making the same errors at the beginning and that needs to stop now. As a community, we are better than that and we want you to be too!

1. Too much too soon

Amazing! You’ve found a program you enjoy and a place to do it. CrossFit is an amazing thing and it can be incredibly addictive to most people who want to be their best self at most things. However, this takes TIME! Aiming to get better at everything by doing everything every day is going to be a tough ask of your body and mentally when you start burning out.

If you aren’t as good at squats as you want to be just adding more and more and MORE squats may not be the answer either. The squats may not the issue at all. Quality over quantity. Just banging out 5 sets of 5 and being like “yeah I’m done!” It’s been 12 Minutes and you have “warmed up” and done your working sets already. Doing more of that probably won’t get you very far. Training should be hard and the workout shouldn’t need a girls name for it to be so. Spend more time under the barbell and work those positions. This will help you stay pain free and better yet it will help you keep progressing over years to come rather than week to week.

2. Tekkers over weights

The sport of weightlifting is really awesome, and CrossFit has brought so much attention to it over the last few years. What we have to remember is that for our weightlifting movements, technique will generally be the limiting factor. Instead of thinking that the 40kg is the limiting factor which is the weight you are stuck at rather when in reality it’s that you haven’t got the movement dialled in yet.

The weightlifting movements are fantastic movements to learn for training and competition if it’s a part of your goals but spend time getting stronger and learning the proper technique and feel for each exercise. Contrary to popular belief, these things cannot be mastered in a matter of weeks. Be patient and take the time to learn the basics before jumping into the full movements.

Remember that all those people you love to follow on the gram learned all the technique in the world first throughout their teens and then got strong doing them not the other way around.

3. Avoiding basic strength exercises or bodybuilding movements

General isolated strengthening exercises can truly complement the full­ body and compound movements performed every day in CrossFit WODs and can fill in the strength gaps that may be present – making you a STRONGER athlete!

Isolated movements allow for concentrated efforts and therefore working weaknesses better and improving at a greater rate!

Accessory strength programming can be set by classic muscle groups (back/biceps, chest/triceps, legs, etc.) or daily overall body work targetting those weaknesses.

Neglecting strict movements of core CrossFit movements.

Although the kip is a big part of CrossFit and being who we are we always want more so we are always chasing more kipping pull-ups, more kipping muscle-ups, more kipping handstand Push-ups don’t neglect the strict parts of that movement.
It’s imperative that we keep building the strength of that movement to keep building strength in those positions that we sometimes pretty aggressively throw ourselves into. it also goes without saying if I can do more strict I’ll be able to do more kipping. Win-win!

This type of emphasis should occur during competition off­ season if you are a competitive athlete but can be added as warm-­up accessory movements to ensure proper activation once a workout begins.

This also helps to build strength to avoid injury during high rep/high volume workouts and competition. Longevity and staying healthy is key.

4. No coach, no program, no structure.

“Prepare for the unknown.” This can be achieved with a structured, planned program and should be. Doing random, unstructured workouts without reason is the perfect way to get injured and be unprepared for the unknown.

Hire a coach or someone to program specifically for you or at the very least FOLLOW A PROGRAM! This will hold you accountable, ensure your training includes movements you hate or are weak at (most athletes have a hard time acknowledging their weaknesses and programming accordingly). A quality coach and program will put you on the track for long-term progress, keeping you healthy and preparing you to perform your best when it is most important.

Don’t worry Thamesians, the coaches here have got you covered on this one! You just need to turn up 🙂

5. You’re a beginner and that is AWESOME!

You may see some training regiments from the Rich Fronings and Annie Thorisdottirs of the world and notice that, yes, sometimes they train multiple times per day or 8-9x per week and it’s REALLY COMPLICATED. We just have to keep some perspective and realize that as beginners, we might not be quite ready for that. In fact, it often takes years of dedicated training in order to NEED and then to benefit from elite level programming. This is true for virtually all sports and is simply an inherent part of the training process. Keep plugging away at the basics. I promise that if Rich could improve his back squat by doing a 3×5 back squat program for a few weeks he would but he would need something very specific and dedicated to do so. You don’t have that problem. Don’t take that as a slight take it as an opportunity!

Remember, don’t get too caught up in the short term, and always have a long term plan in mind. With training and practice you will be able to tolerate crazier training loads in the future, but for now, focus on the basics. Prepare for your competitions in a logical way or whatever goals you are chasing. Don’t spend too much time throughout the year preparing for competitions when you could be doing serious training for a select few. Learn and rely on your technique. It will help you break through many of the barriers you will encounter along the way and keep you safe in the process.


A) Squat Work
3 Sets of:

2 Front Squats + 4 Back Squats
@ 70% of Front Sq.
Superset with 10/10 Single Leg Glute Bridge (use band or weight as needed)

B) 20 Min Amrap:
Pull ups
30 push ups
45 air squats

Classic – 15 Kipping Pull Ups
Strength Work – 5 Strict Chest to bar
Hybrid machine ?? – Both! Go strict Chest to bar until failure then go kipping to keep moving!
Skill – 5 Muscle Ups


Classic CrossFit

A) Push press
5 x 3, touch and go @ 70%
Superset with 1/1 Length Single arm OH KB Carry

B) 5 Sets:
15/12 calories of choice
12 Deadlift
9 Hang Power Clean
6 S2O

1 Min rest between sets

Classic – 70/50kg for classic DT and move as fast as possible. Aim to finish all movements in 1-2 sets!
Strength – Increase weight with each round, Aim to finish in 2-4 sets! Complete 3 HEAVY Sets , 2 should be greasing the groove.


12min. AMRAP:
8 Front Rack Lunges 35/25kg
8 Wall Balls 9/6kg
8 weighted Sit ups

3min. AMRAP:
1min. Plank “Buy in”
Max Slam Balls in remaining time.

12min. AMRAP:
8 Front Rack Lunges 35/25kg
8 Wall Balls 9/6kg
8 weighted Sit ups

3min. AMRAP:
1min. Plank “Buy in”
Max Slam Balls in remaining time.

*Rest 2min. After Each 12min. AMRAP.

*Rest 1min. After Each 3min. AMRAP.


Classic CrossFit

A) Back Squat
3 x 5 @ 70%

B) Each in a 4 min window:
50 WBS 9/6kg
Max Rep KB Swing 24/16kg

-2 min rest

50 Box Jumps 24/20
Max Rep Chest to bar

-2 min rest

30 Burpee
Max Rep Goblet Squat 24/16kg

-2 min rest

25 Front Squat 60/40kg
max Rep Shoulder to overhead 60/40kg

*score= total reps


Classic CrossFit

A) “Don’t fall on your head”

1000m row
30 Thrusters 50/35kg
750m row
20 Thrusters
500m row
10 Thrusters
Straight into!
Hollow rocks
AB Mat Sit Ups


8min. AMRAP:
10 DB Bench Press 22/10kg
12/9 Cal Row

8min. AMRAP;
8 DB Power Cleans 22/16kg
8/6 Cal Assault Bike

8min. AMRAP:
8 DB Bent Over Rows (ea. arm)
60 Double Unders

8min. AMRAP:
10 DB Skull Crushers
10 Barbell Bicep Curls 20/15kg bar

*Quality reps here, not speed. Just aim to keep moving. Aim to compete a “round” then rest 20-30 sec and go again.
Rest 2min. after each section.


Classic CrossFit

A) Ladders
1 to 10 Deadlift 100/70kg
10 to 1: Toes to bar


In Teams of 2:
35min. running clock…

2 Rounds:
50 Cal Assault Bike
50 Pull-Ups
immediately into:
2 Rounds:

50 Wall Balls 9/6kg
50 Snatches 40/30kg
immediately into:
2 Rounds:

50 Burpees
50 Overhead Squats 40/30kg
immediately into:
50 Curtis P’s 40/30kg
1 Curtis P = 1 Power Clean + 1 Lunge On Each Leg + 1 Push Press.