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.