--- id: comptrain_class name: CompTrain Class aliases: [CompTrain, Ben Bergeron program, CompTrain community, CF New England methodology] category: program system: crossfit goal: Develop well-rounded CrossFit capacity for community athletes through daily programming that integrates strength, skill, and conditioning in a single one-hour class format; suitable for athletes who train once per day and want structured weekly periodization goals: [athletic_performance] level: intermediate duration_weeks: 12 frequency_per_week: 5 periodization: concurrent_weekly_undulating origin: classic progression_model: > Strength components use a 4-week wave: Week 1 (Deload 60%), Week 2 (Build 70–75%), Week 3 (Strong 80–85%), Week 4 (PR 88–93%). Metcon scores are tracked for each benchmark; improvement on re-test every 4–6 weeks is the primary adaptation signal. No separate AM/PM sessions — all work fits in a 60-minute class window. exercises: - ref: back_squat role: primary frequency_per_week: 2 technical_notes: > Monday and Thursday. 4-week wave loading: build from 60% to 90%+ across the cycle. Competition-depth squat; belt permitted after warm-up sets above 80%. Squat is the primary lower-body strength carrier in CompTrain. - ref: overhead_press role: primary frequency_per_week: 1 technical_notes: > Tuesday. Strict press or push press wave loading. Shoulder strength development for kipping HSPU and overhead barbell cycling support. - ref: conventional_deadlift role: primary frequency_per_week: 1 technical_notes: > Wednesday. Heavy deadlift or deadlift variation (sumo, Romanian). Posterior chain strength for gymnastics foundations and heavy barbell WODs. - ref: power_clean role: primary frequency_per_week: 2 technical_notes: > Monday and Friday. Technical practice at 70–80% 1RM; cycling practice at 50–60% 1RM for conditioning integration. CompTrain programs the power clean as the primary Olympic movement for class-level athletes. - ref: pullups role: primary frequency_per_week: 5 technical_notes: > Skill component at the start of each session, before metcon. Strict pull-ups for athletes without established capacity; kipping and butterfly for advanced athletes. 2–5 sets of 3–10 reps depending on capacity. High pull-up frequency is a CompTrain signature that develops both strength and efficiency. - ref: double_unders role: secondary frequency_per_week: 3 technical_notes: > Integrated into warm-ups and metcons 3× per week. Single-unders scale for athletes without double-under capacity. CompTrain consistently programs DUs as a skills standard that separates intermediate from foundation athletes. - ref: handstand_push_ups role: secondary frequency_per_week: 2 technical_notes: > Skill component or metcon element Tuesday/Thursday. Strict HSPU volume for strength base; kipping HSPU for metcon application. Scaled to pike push-ups → box HSPU → kipping HSPU progression. - ref: toes_to_bar role: secondary frequency_per_week: 2 technical_notes: > Included in 2–3 metcons per week. Kipping toes-to-bar for cycle efficiency; knees-to- elbows or hanging knee raise as scaling option. CompTrain programs TTB as the primary core gymnastic movement. - ref: rowing_ergometer role: primary frequency_per_week: 3 technical_notes: > Metcon component Monday/Wednesday/Friday. Rowing distances range from sprint (250–500m) to sustained aerobic (1000–2000m) depending on the workout's intended time domain. Damper setting 4–5; drive rate depends on distance and workout context. - ref: box_jumps role: secondary frequency_per_week: 2 technical_notes: > Metcon component Tuesday/Thursday. Step-down return for knee tendon longevity under volume; jump-to-step cycle under time pressure. Height: 24"/20" standard. - ref: wall_ball_shots role: secondary frequency_per_week: 2 technical_notes: > Metcon component 2× per week. 20/14 lb standard weight; 10 ft target. Wall ball combines squat mechanics and vertical throw into one of CrossFit's most metabolically demanding single exercises. - ref: kettlebell_swings role: secondary frequency_per_week: 2 technical_notes: > Metcon conditioning component. American (overhead) or Russian (hip height) depending on workout design. Develops posterior chain power and aerobic capacity simultaneously. sources: - title: "CompTrain Class Programming" author: "Bergeron, B." year: 2015 publisher: "CrossFit New England / CompTrain" credibility: practitioner - title: "Chasing Excellence: A Story About Building the World's Greatest Athlete" author: "Bergeron, B." year: 2017 publisher: "Lioncrest Publishing" credibility: practitioner --- # CompTrain Class Developed by Ben Bergeron — coach of four CrossFit Games Champions — CompTrain Class is designed to deliver elite-level training adaptations within a standard 60-minute community class format. Unlike two-a-day competitor programs, CompTrain Class integrates strength, skill, and conditioning into single sessions that a working adult can complete without dedicating the entire day to training. The program has been the foundation for athletes who have qualified for and performed at the CrossFit Games while training in a class environment. ## Who This Is For - Intermediate CrossFit athletes training in a class environment (not two-a-days) - Athletes who have completed CrossFit Foundations and have basic gymnastics (kipping pull-up, double-unders, toes-to-bar, box jumps) - Working adults who can commit 5 days per week at 60 minutes per session - Not for: athletes who want to add supplemental volume outside of class (that's what HWPO or Invictus is for) ## Weekly Schedule | Day | Strength / Skill | Metcon | Time Domain | |-----|-----------------|--------|-------------| | Monday | Back squat (wave loading) + Power clean technique | Couplet or triplet | 8–15 min | | Tuesday | Overhead press or gymnastics skill | Sprint WOD | 3–8 min | | Wednesday | Deadlift variation | Long chipper or AMRAP | 15–22 min | | Thursday | Back squat (volume day) + gymnastic skill | Threshold couplet | 10–16 min | | Friday | Power clean cycling | Sprint + chipper combo | 8–15 min | | — | Saturday / Sunday | Rest or active recovery | — | ## Strength Wave (4-Week Cycle) | Week | Squat Loading | Character | |------|--------------|-----------| | 1 | 60–65% × 5×5 | Deload; establish technique baseline | | 2 | 70–75% × 5×5 | Build; add velocity intent to each rep | | 3 | 80–85% × 5×3 | Strong; 2 RIR on working sets | | 4 | 88–93% × 3×2 + PR attempt | Peak week; test new 1RM or 3RM | ## Sample Benchmark WODs **Sprint Format (Tuesday):** "Fran" — 21-15-9 Thrusters (43/29 kg) + Pull-ups. Target: ≤7 min intermediate, ≤4 min advanced. **Threshold Format (Thursday):** 3 rounds: 500m Row + 12 Deadlifts (102/70 kg) + 21 Box Jumps (24/20 in). Target: 14–17 min. **Long Chipper (Wednesday):** For time: 100 Double-Unders → 50 Wall Balls → 40 TTB → 30 Power Cleans (60/43 kg) → 20 Pull-ups → 10 Handstand Push-ups. Target: 16–22 min. ## Scaling Philosophy CompTrain provides three tiers of scaling within each workout: - **Rx**: Standard weights and movements as prescribed - **Scaled**: Weight reduction and movement substitution (e.g., ring rows for pull-ups) - **Modified**: Further scaling for athletes recovering from injury or new to gymnastics All scaling decisions prioritize the *intended stimulus* — a sprint WOD scaled so the athlete finishes in the correct time domain, not a grind at a heavier load. ## Progression - **Strength**: 4-week wave cycles; re-test 1RM at the end of Week 4, then begin new cycle - **Benchmark WODs**: Log every metcon score; compare on re-test after 4–6 weeks - **Skill milestones**: Progress gymnastics skills one step each cycle (ring row → kipping pull-up → C2B; pike → box HSPU → kipping HSPU) > Related programs: `crossfit_intermediate` (prerequisite), `hwpo_training` (advanced progression). Related guides: `crossfit_intermediate_guide`.