The 5280 CrossFit Competitor Program – What is it?

For most of us, CrossFit provides the foundational fitness to enjoy sports and activities outside the gym (i.e. mountain biking, hiking, climbing, running, etc). For some, CrossFit is their sport. There are many local and national CrossFit competitions available for competitors to enjoy. CrossFit Competitor programming (found in the workout tracks in SugarWod – under Settings > Workout Tracts) provide additional training and volume for those looking to compete in the sport of CrossFit. The workouts included in the CrossFit Competitor Track are intended to be done in addition to the regular group class workouts.

Who is the Competitor Program for?
Athletes who perform around 90% of their workouts at the RXD level in Group Classes, and who want to build volume, maximal strength, and higher level skills more than they would in their normal classes alone. These athletes also take training seriously and keep a log (in SugarWod) of all their numbers. They also pay close attention to their nutrition and often utilize our Nutrition Program!

What’s the approach or philosophy of this program?
From years of experience, we know that certain skills and movements are tested at most competitions, and developing specific capacity in those movements should be a focus for anyone who wants to do well in competitions.

Are there Competitor Program Classes?
No. Athletes including Competitor Programming in their training should reserve a spot and attend open gym times.

What movements are required to be proficient?
Our Competitor Program makes sure you’re doing these movements (listed below) more frequently (in combination with the Competitor or RXD workouts). The time domains in which athletes are tested are also taken into account. Frequently tested time domains range from 7-15 minutes. Rarely are athletes asked to go longer than 20 minutes, and anything shorter than 5 minutes is usually a maximum lift style of event. This program will prioritize those time domains in which athletes are most often tasked. If you struggle with any of the movements below, or need to fine tune some movements, schedule a 1:1 Personal Training Session with a coach anytime!

Olympic Weightlifting:
Snatch (Full, Hang, Power)
Clean (Full, Hang, Power)

Squat (Back, Front, Overhead)
Press (Strict, Push, Bench)
Lunge (Back, Front, Overhead)

Handstand (Push Up, Walk)
Muscle Up (Ring, Bar)
Ring Dip
Chest to Bar Pull Up
Toes to Bar
GHD Sit Up
Box Jumps

And the favorites:
Assault Bike
Double/Triple Unders

Are there rest days?
Yes! Recovery is crucial to fitness and strength gains! Remember – increasing volume is useless if done at half-effort. As the saying goes —
“With 80% effort, you get 80% of the results.” Proper recovery ensures that an athlete can give 100% effort to each day of training. Excessive training without adequate time for recovery is not a way to get fit — it’s a way to get hurt.

Our Competitor Program comes with 5 days of supplementary workouts per week, which means there are 2 intentional rest days, every
Thursday and Sunday. And yes, a “rest day” means athletes also must skip that day’s Beyond RXD or RXD workout. Rest means REST! If you cannot follow the calendar exactly, just make sure that your schedule has no more than 3 training days in a row.

How many hours a day does this training require?
Each training day, competitors will be given an additional 30-60 min of training volume to be performed before or after a regular class workout (and sometimes both) at the Competitor or RXD levels. So in total, competitors will train 90-120 minutes a day, 5 days a week.

If you have questions about the program or would like to schedule a Goal Setting Session, talk with a coach before or after class – or contact a coach anytime.