How To Make Gains With Garage CrossFit Strength Workouts
Imagine sculpting an impressive physique and boosting your strength all from the comfort of your own garage.
With the correct programming and progressions, you can take your strength to the next level without leaving our house.
The problem is that most CrossFit athletes approach their strength training incorrectly.
They believe that constantly varied functional movements executed at high intensity will yield them huge strength gains, and although this may be true initially, eventually, this leads to a plateau.
This article will discuss the secrets to mastering garage CrossFit strength workouts, whether you’re a seasoned athlete or new to strength training.
Using the latest exercise science and programming principles, you’ll learn essential elements of effective strength training to help you dominate your fitness goals.
Keep reading to learn how to achieve incredible strength training results with several workouts as examples for you to try in your next session!
What Are The Best Garage CrossFit Strength Workouts?
Traditional Strength Training
Before diving into the intensity of battery training and metabolic strength training, it’s crucial to establish a strong foundation with traditional strength training.
This approach focuses on core lifts like squats, deadlifts, bench presses, and overhead presses and is the best way to build absolute strength.
These compound movements are the foundation of any solid strength program, and they’re particularly effective when training in a garage gym with limited equipment.
Traditional strength training lays the groundwork for everything else you’ll do in your garage CrossFit workouts. It builds raw power, increases muscle mass, and improves overall athleticism.
Whether you’re new to CrossFit or have been lifting for years, incorporating these foundational exercises will ensure that you’re ready to tackle more advanced training methods like HIIT and resistance-based circuits.
Here’s an example:
A) Back Squat – 20X1; 5 x 5 at 70% 1 rep max
B1) Barbell Romanian Deadlift – 20X1; 3 x 8; rest 1 minute
B2) Dumbbell Box Step Up – 20X1; 3 x 8; rest 1 minute
C1) Sled Push / Drag – 3 x 50ft for load; rest 1 minute
C2) Strict Knees To Elbows – 2 x 6-10l rest 1 minute
Grinder Strength Workouts
As someone who’s been on the garage CrossFit grind for years now, I can tell you that finding the right strength-building workouts is key to making serious gains in the comfort of your own home gym.
There is an element of fatigue if you want to build strength in CrossFit. Although building a sound foundation of strength in isolation is key, you’ll need to introduce a cardio component at some point.
The concept of a grinder workout is one where there is no predetermined rest for the workout, and you will make your way through the pieces as you can based on the loading.
This is no different than a traditional CrossFit metcon; however, in grinders, the loading is significantly higher and forces a slower pace than an Open style workout would allow for.
Here’s an example:
30-min AMRAP at a steady pace for load
100ft Sandbag Carry 150/100lb
50ft Sled Push / Drag 135/95
10 Deadlift 275/190lb
5 Wall Walks
10 Strict Weighted Pull-Ups 1.2x bodyweight
Battery Strength Training
The battery refers to our ability to express a high amount of strength or explosiveness and then “recharge” to repeat the same effort once more.
This applies to both traditional strength movements like front squats or Olympic lifting but also gymnastic movements like handstand push-ups.
Training your battery is an advanced training technique and a well-developed aerobic base and strength base is required to do so effectively but if you are classified as such then you should give battery strength training a try!
Here’s an example:
Every two minutes for 10 sets
Odd sets: 8 Back Squats (from a squat rack) 70% one rep max
Even Sets: 8 Push Presses 70% one rep max
Bodyweight Exercises for a Complete Garage Workout
If you cannot use external loads due to an injury, training while traveling, or haven’t quite built your ideal home gym and operating with minimal equipment, body weight training can still give you an effective workout.
If you want to develop strength with bodyweight movements, the tempo will be your best friend. Tempo refers to the speed at which you perform your repetitions.
For example, if you are performing air squats for a strength stimulus, then you would want to slow down the eccentric (lowering) as much as possible and then utilize pauses in the bottom position.
This increases the time under tension and drives strength adaptations. Unfortunately, if you already have a large strength base built, you will eventually see diminishing returns with bodyweight movements.
Getting creative with challenging your body will be key, such as performing pistol squats instead of lunges.
Here’s an example:
A1) Wall Sit – 5 x :45
A2) Pause Air Squats – 23X1; 5 x 15
* 1-minute rest between sets
B1) Forearm Plank – 3 x :60
B2) Hand Release Push-Ups – 20X1; 3 x 10-15
1-minute rest between sets
C1) Hollow Body Hold – 3 x :30
C2) Arch Rocks – 3 x :30
1-minute rest between sets
The Essentials of Garage CrossFit for Strength
Building a Functional Home Gym
When it comes to equipping your garage for serious CrossFit-style strength training, the key is to keep things simple yet effective.
You don’t need a million dollars’ worth of home gym equipment – in fact, some of the best home gym setups I’ve seen were built on a shoestring budget.
The essentials include a sturdy power rack or squat stand, an Olympic barbell, a decent set of bumper plates, and maybe a few kettlebells or dumbbells.
Add a pull-up bar, box, or bench, and you’ve got yourself a fully equipped garage gym ready to help you build serious strength.
Mastering the Fundamentals
Once your home gym is dialed in, the real work begins. CrossFit is all about mastering the fundamental movements—squats, deadlifts, presses, pulls, and more.
Take the time to really nail down your technique on these core exercises. Believe me, it will pay huge dividends in terms of your strength, power, and injury resilience.
Work on mobility, stability, and control, not just pure load. Start light and focus on form, then gradually ramp up the intensity as you build that rock-solid foundation.
Programming for Continuous Progress
Of course, having the right equipment and nailing your form is only half the battle. Effective garage CrossFit programming is crucial for driving continuous strength gains over time.
Implement proven principles like progressive overload, periodization, and strategic deload weeks. Mix up your rep ranges, load, and exercise selection to keep your body guessing.
And don’t be afraid to get a little nerdy with your data tracking—monitoring metrics like volume, intensity, and recovery can help you optimize your training for maximum results.
Linear Periodization
Linear periodization is one of the most straightforward and widely-used approaches in strength training.
The basic idea is to gradually increase the weight you’re lifting while decreasing the number of reps over a set period. I started with this method when I was new to CrossFit, and it laid a solid foundation.
For example, you might start with 3 sets of 12 reps at a lighter weight, then gradually increase the load while dropping the reps down to 3 sets of 8, and finally, 3 sets of 5.
This steady progression helps build strength in a manageable way and reduces the risk of injury because you’re gradually adapting to heavier loads.
The beauty of linear periodization is its simplicity.
You know exactly what you’re doing each week—lifting a bit more weight or doing a few fewer reps.
However, it’s also important to note that this method can lead to plateaus over time because it doesn’t offer much variety. That’s where other periodization strategies come into play.
Block Periodization
Block periodization takes a different approach by breaking your training into distinct blocks, each with a specific focus.
Typically, you’ll see blocks dedicated to hypertrophy (muscle growth), strength, and power.
Each block lasts several weeks and builds on the previous one. I found this method particularly effective when I needed to focus on improving specific aspects of my fitness.
For instance, you might spend 4-6 weeks working on hypertrophy with higher reps and moderate weights, then transition to a strength block with lower reps and heavier weights, and finally a power block with explosive movements and low reps.
Block periodization helps prevent stagnation by constantly shifting the focus of your training, which keeps your body adapting.
It’s also a great way to target specific goals, like increasing your squat max or improving your explosiveness for Olympic lifts.
However, it requires more planning and is better suited for athletes with specific performance goals.
Undulating Periodization
Undulating periodization is a method that I really enjoyed incorporating into my training, especially when I started to feel like my progress was stalling.
Unlike linear periodization, which progresses in a straight line, undulating periodization varies the intensity and volume within a week or even within a workout.
For example, you might have one day focused on heavy weights and low reps, another day on moderate weights and moderate reps, and a third day on lighter weights and high reps.
The idea is to constantly challenge your muscles in different ways, which can help break through plateaus and keep your training fresh.
I’ve noticed that this approach not only prevents boredom but also allows for more flexibility in your programming.
If you’re feeling fatigued, you can adjust the intensity of that day’s workout without throwing off your entire training cycle.
However, undulating periodization can be a bit more complex to plan, so it’s important to track your workouts and recovery closely to ensure you’re not overtraining.
Strategic Deload Weeks
No matter which periodization method you choose, incorporating deload weeks into your programming is crucial for long-term progress.
These are weeks where you intentionally reduce the volume and intensity of your workouts to allow your body to recover fully.
I used to think that pushing harder all the time was the key to gains, but once I started incorporating regular deloads, my strength and performance improved noticeably.
A typical deload might involve reducing your training volume by 50% or focusing on lighter, more technical work.
This gives your body a chance to recover, rebuild, and come back stronger.
Nutrition and Recovery for Optimal Garage CrossFit Performance
Macronutrient Guidelines For Strength Gains
Your nutrition game needs to be on point when it comes to CrossFit, especially when you’re training in your garage.
I learned this the hard way when I first started doing CrossFit at home.
I thought, “Hey, as long as I’m eating clean and hitting my protein goals, I’ll be good.” Well, turns out, it’s not quite that simple.
Protein
Let’s start with protein because, let’s face it, it’s the macronutrient we all associate with muscle growth. But how much do you really need?
I remember hitting a plateau and wondering why my lifts weren’t getting any stronger.
Then I took a closer look at my protein intake. I was aiming for about 0.8 grams per pound of body weight, which is fine for general fitness, but not enough for serious strength gains.
Bumping it up to 1 gram per pound made all the difference. So, don’t skimp on the protein if you’re training hard.
Aim for that 1 gram per pound of bodyweigh, and ensure you spread it throughout the day.
Carbs
Now, carbs—these can be tricky, especially if you’ve been influenced by the low-carb craze. But trust me, carbs are your best friend when it comes to fueling high-intensity workouts like CrossFit.
I used to think that cutting carbs would help me lean out faster, but all it did was leave me feeling sluggish during my WODs.
You need carbs to replenish glycogen stores in your muscles, especially after those killer MetCons.
So, don’t be afraid to eat those sweet potatoes, oats, or whatever carb source you prefer. For most garage CrossFitters, around 2-3 grams of carbs per pound of body weight is a good range to shoot for.
Fats
Lastly, there’s fat. Healthy fats are crucial for hormone production, directly impacting your recovery and strength.
But it’s easy to go overboard. I found that keeping my fat intake around 25-30% of my daily calories worked best for balancing energy levels and supporting recovery without packing on unwanted weight.
Think avocados, nuts, and olive oil as your go-to sources.
Importance of Rest and Recovery for Muscle Growth
If there’s one thing I used to underestimate, it’s the power of recovery. I was that person who thought more was better—more workouts, more intensity, more results. But, man, was I wrong.
The truth is, you grow stronger during recovery, not during your workouts. If you’re not taking your rest days seriously, you’re leaving gains on the table.
Sleep
Let’s talk about sleep first. I used to burn the candle at both ends, thinking I could get by on 5-6 hours of sleep. But you know what? My performance suffered, and I was constantly feeling fatigued.
Aim for 7-9 hours of quality sleep each night. That’s when your body repairs itself, builds muscle and restores energy levels.
Active Recovery
On rest days, it’s tempting to do nothing, but active recovery is where the magic happens. Light activities like walking, cycling, or even a mobility session can boost blood flow, helping muscles recover faster.
I’ve found that a 20-minute walk or some light stretching can make a huge difference in how I feel going into my next workout.
Supplements and Strategies For Strength Gains
Now, supplements. Let’s be clear—supplements are an addition to an already solid nutrition plan. But there are a few that can make a big difference.
Creatine
Creatine is probably the most researched supplement, and for good reason. It helps your muscles produce energy during high-intensity exercise, which means you can push harder and recover faster.
I started taking 5 grams a day, and I’ve noticed a definite improvement in my strength and recovery times.
Protein Powder
If you’re struggling to hit your protein goals through food alone, a good quality protein powder can be a game changer.
I like to keep it simple with a whey protein isolate. It’s fast-digesting, which makes it perfect for post-workout recovery.
Omega-3s
Finally, omega-3 fatty acids. These bad boys are anti-inflammatory, which is key for recovery. I take fish oil daily to help reduce muscle soreness and support overall joint health.
Nutrition Strategies For Consistency
Meal prepping has been a lifesaver for me in terms of strategies. Knowing that I have healthy, macro-friendly meals ready to go keeps me on track and ensures that I’m fueling my body properly.
And don’t forget hydration! Dehydration can sneak up on you, especially when you’re training in a hot garage.
Aim to drink at least half your body weight in ounces of water each day and more if you’re sweating heavily.
In the end, it all comes down to consistency. Dial your nutrition, respect your rest days, and use supplements smartly, and your performance will skyrocket.
Final Thoughts On Garage CrossFit Strength Workouts
Incorporating proven garage workouts into your routine is a surefire way to build unstoppable strength in 2024. By following the principles and programming outlined in this guide, you’ll be well on your way to sculpting a physique that commands attention.
Remember, consistency is key to making continuous progress. Stick to your garage gym regimen, fuel your body with the right nutrition, and allow for proper recovery – these strategies will be pivotal in helping you dominate your fitness goals.
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