--- id: crossfit_competition_prep name: CrossFit Competition Preparation aliases: [CrossFit advanced, CF competition prep, CrossFit Games prep, competitive CrossFit] category: program system: crossfit goal: Prepare competitive CrossFit athletes for sanctioned competition through high-volume two-a-day programming that develops all energy systems, maximal strength, and advanced gymnastic capacity goals: [athletic_performance] level: advanced duration_weeks: 16 frequency_per_week: 5 periodization: block origin: synthesized progression_model: > Strength: percentage-based block progression (Accumulation → Intensification → Peaking across 16 weeks). Conditioning: scored and tracked benchmarks; re-tested every 4 weeks. Block 1 (Weeks 1–5): volume accumulation, 3–5 rep strength work at 75–85%. Block 2 (Weeks 6–10): intensification, 1–3 rep strength work at 85–95%. Block 3 (Weeks 11–14): peaking; max strength tests. Block 4 (Weeks 15–16): competition taper; reduce volume 50%, maintain intensity. exercises: - ref: back_squat role: primary frequency_per_week: 3 technical_notes: > Monday AM and Wednesday AM (strength blocks) + Friday volume work. Block 1: 5 × 3–5 @ 80–85%. Block 2: 5 × 2–3 @ 88–93%. Block 3: work to 3RM, 2RM, 1RM. - ref: conventional_deadlift role: primary frequency_per_week: 2 technical_notes: > Tuesday AM and Thursday AM. Heavier than all other pulls; programmed away from Olympic lifting days. Block periodization matches squat scheme. - ref: snatch role: primary frequency_per_week: 3 technical_notes: > Monday PM, Wednesday AM, Friday AM. Full squat snatch. Technical work at 70–80% for 3–5 singles; heavier singles on Wednesday. Competition standard movement — critical for CrossFit event readiness. - ref: clean_and_jerk role: primary frequency_per_week: 3 technical_notes: > Tuesday PM, Thursday AM, Saturday AM. Full clean and split jerk or push jerk. Volume and load mirrors snatch scheme. Clean cycling (multiple singles with short rest) practiced separately as metcon preparation. - ref: overhead_press role: primary frequency_per_week: 2 technical_notes: > Tuesday AM strict press strength work. Thursday PM push press accessory. Strict press builds absolute overhead strength; push press bridges to jerk. - ref: front_squat role: primary frequency_per_week: 2 technical_notes: > Wednesday PM and Friday AM. Higher priority than back squat for sport specificity. Clean receiving strength and jerk dip mechanics are both dependent on front squat capacity. - ref: pullups role: primary frequency_per_week: 5 technical_notes: > Daily in conditioning. Strict, kipping, and butterfly variations depending on WOD prescription. Weighted strict pull-ups in dedicated gymnastics sessions (3 × 5–8 weighted, twice per week). - ref: ring_dips role: primary frequency_per_week: 3 technical_notes: > 3 sessions/week in gymnastics blocks. Weighted ring dips 3 × 5 (strength) + high-rep sets in metcon. Prerequisite skill for ring muscle-up volume. - ref: overhead_squat role: secondary frequency_per_week: 2 technical_notes: > Monday AM and Friday PM. 3 × 3–5 at 80% of snatch. Overhead stability and snatch receiving strength. Often programmed as overhead squat EMOMs in conditioning blocks. - ref: power_clean role: secondary frequency_per_week: 3 technical_notes: > Used in conditioning workouts for barbell cycling (higher rep, 60–70% 1RM). Heavier load than competition cycling but develops the pulling mechanics. 3–5 touch-and-go reps in metcon context. - ref: pushups role: secondary frequency_per_week: 3 technical_notes: > High-rep pushups in conditioning workouts. Deficit pushups (hands on plates) for additional range of motion. Used in chippers and couplets. sources: - title: "Characterization of the CrossFit Open: A Quantitative Analysis of Exercise Selection" author: "Tibana, R. A., de Sousa, N. M. F., Prestes, J., Voltarelli, F. A." year: 2018 journal: "Journal of Functional Morphology and Kinesiology" volume: 3 issue: 4 pages: "60" doi: "10.3390/jfmk3040060" credibility: cross_sectional - title: "Physiological and Performance Characteristics of Master Weightlifters" author: "Conroy, B. P., Kraemer, W. J., Maresh, C. M., et al." year: 1993 journal: "Journal of Strength and Conditioning Research" volume: 7 issue: 3 pages: "150-156" credibility: cross_sectional --- # CrossFit Competition Preparation Advanced CrossFit programming assumes the athlete has mastered fundamental movement patterns and is targeting sanctioned competition (CrossFit Open, Sanctionals, or regional events). Training is organized into 16-week blocks with two-a-day sessions on most days — AM for strength and skill work, PM for conditioning. The program develops all four CrossFit fitness domains simultaneously: maximal strength, metabolic conditioning, gymnastic capacity, and Olympic lifting efficiency. ## Who This Is For - Athletes competing in CrossFit Open or higher-level sanctioned events - Minimum baselines: Snatch ≥ 0.9× BW, Clean & Jerk ≥ 1.1× BW, Back Squat ≥ 1.5× BW - Capable of: 20+ unbroken pull-ups, 10+ ring dips, consistent double-unders - Can handle and recover from two daily training sessions ## 16-Week Block Structure | Block | Weeks | Strength Focus | Conditioning | |-------|-------|---------------|-------------| | Accumulation | 1–5 | 3–5 reps @ 75–85% | Long, aerobic-dominant WODs | | Intensification | 6–10 | 1–3 reps @ 85–95% | Mixed intensity, benchmark testing | | Peaking | 11–14 | Max testing | Competition simulation | | Taper | 15–16 | 50% volume, maintain intensity | Short, sharp competition-pace WODs | ## Daily Structure (Two-a-Day) **AM Session (90 min)**: 1. Warm-up + mobility (15 min) 2. Strength or Olympic lift work (30–40 min) 3. Skill gymnastics (20–25 min) 4. Short conditioning piece (10–15 min) **PM Session (60–75 min)**: 1. Warm-up (10 min) 2. Primary conditioning WOD (20–45 min) 3. Accessory work (10–15 min) Minimum 4–6 hours between AM and PM sessions. ## Weekly Template | Day | AM | PM | |-----|----|----| | Mon | Back Squat + Snatch technique | Pull-up capacity + metcon | | Tue | Deadlift + Overhead Press | Clean & Jerk cycling + metcon | | Wed | Snatch (heavy singles) + Front Squat | Gymnastics skill + benchmark | | Thu | Clean & Jerk (heavy) + Deadlift | Hero WOD or long chipper | | Fri | Back Squat + Overhead Squat + Snatch | Short, heavy couplet | | Sat | Clean & Jerk + Ring Dips | Aerobic Zone 2 (45–60 min) | | Sun | Rest | | ## Competition Week Protocol Weeks 15–16: 50% volume reduction. Keep all intensity cues (same loads, same gymnastics standards). Short, sharp workouts only. Practice competition movements at competition weight (not max effort). Full rest 2 days before competition. > Entry point: `crossfit_intermediate`. For supporting aerobic base see `aerobic_base`, `concurrent_training`. For Olympic lift technique foundation see `olympic_weightlifting_beginner`.