Hang Cleans 5×3 Work up to 3RM

WOD – Form

7 Rounds

7 Power Cleans 115/75

7 Pullups


empty swot SWOT Yourself: Programming Your Weaknesses

A SWOT analysis is a common tool used by business developers to determine 4 things: their strengths, weaknesses, opportunities and threats.

The SWOT analysis allows the business owner to see where they are weak and where threats could come up as they progress with their business. This allows them to form plans and prepare for the threats, and possibly eliminate their weaknesses. It also shows what strengths the business has and possible opportunities these strengths could lead to. For instance, if a “strength” a new gym has is an expert, credible leader, it could allow the opportunity for higher rates, and thus higher profit margins.

This same concept can be used for CrossFit (or sport) performance. We could analyze our strengths, weakness, opportunities and threats. It could allow a closer view to what we need to work on, opportunities to further ourselves, and the weakness that are holding us back.

Strength and weaknesses are “internal” meaning they come from you. Whereas opportunities and threats are “external”; they are not directly about you. All of which can be helpful or harmful to your goals. If the CrossFit Games is your goal then strengths would be things like “3x bodyweight deadlift” while a weakness might be “can’t walk on hands”.

Here are five steps to figuring out your roadblocks and programming around them:

  1. SWOT yourself
  2. Circle your 2 primary weaknesses.
  3. Create a program that focuses on those weaknesses (take into account opportunities)
  4. Factor in your strengths so you don’t lose them.
  5. Frequently re-test.