Get ready for your first Open or local throwdown with smart training cycles
So you’ve decided to sign up for your first CrossFit competition whether it’s the CrossFit Open or a local throwdown, congrats! Taking the step into competition is both exciting and a little nerve-wracking. But with the right preparation, you can walk in feeling confident, capable, and ready to give it your all.
This guide will help you structure your training, mindset, and recovery to be at your best come competition day.
1. Set Your Timeline and Goals
Before diving into programming, take a look at your calendar:
- How many weeks do you have before the competition?
- Are you aiming to compete, complete, or crush it?
Be honest about your goals. If it’s your first competition, simply finishing all workouts and having fun is a great milestone. More seasoned athletes might aim for personal records or a leaderboard spot.
2. Follow a Focused Training Cycle
Use a structured training cycle to guide your prep. A typical 8–12 week cycle works well and might look like:
- Weeks 1–4: Build strength, refine technique, increase skill capacity
- Weeks 5–7: Increase intensity, simulate competition-style workouts
- Week 8: Taper volume and allow recovery before game day
Balance your workouts across energy systems (short sprints, moderate AMRAPs, long grinders) to mimic the variety you’ll face on competition day.
3. Dial In Competition Movements
Competitions typically include a mix of:
- Olympic lifts (clean & jerk, snatch)
- Bodyweight movements (pull-ups, handstand push-ups, toes-to-bar)
- Conditioning tests (burpees, rowing, double-unders)
Now’s the time to drill movement standards and eliminate “no-rep” risks. Practice the exact standards used in comps: chin over bar, full lockouts, squat depth. Precision matters.
4. Train with Intensity and Intention
Replicating the feel of a competition is key. At least once a week, add:
- Open-style workouts (e.g., 15-minute AMRAPs with common movements)
- Heavier lifts under fatigue
- Partner WODs to mimic event pacing and shared equipment setups
Also, include mock competitions or repeat past Open workouts. This builds confidence and helps you refine pacing strategies.
5. Work on Transitions and Efficiency
In a competition, small details make a big difference. Practice:
- Quick transitions between movements
- Setting up your gear efficiently
- Minimizing rest without sacrificing form
Use time caps when practicing to simulate the pressure of finishing a workout with a clock counting down.
6. Prioritize Recovery and Nutrition
As training intensity increases, your recovery needs to as well:
- Sleep 7–9 hours per night
- Eat enough protein and carbs to fuel performance
- Use tools like foam rolling, mobility work, and active recovery days
During the final week before your competition, reduce volume, stay moving, and fuel your body well. The taper period is when your body adapts and gets stronger.
7. Plan for Competition Day
Here’s a checklist to ensure you’re ready:
- Extra clothes, snacks, and water
- Mobility tools and tape
- A printed schedule and warm-up plan
- Comfortable shoes (and backup gear if needed)
Also, go in with a clear mindset: control what you can, have fun, and stay positive. The energy of the crowd and community will lift you higher than you expect.
Final Thoughts
CrossFit competitions aren’t just for the elite, they’re for anyone who wants to test their grit and grow from the experience. With smart planning and dedicated effort, you’ll walk away stronger, more confident, and even more fired up about your fitness journey.
Your first comp is just the beginning. Train smart, trust your prep, and enjoy the process.