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.