• @coachwildheart

CrossFit competition prep: do’s and don’ts

Yes, you’ve qualified for your CrossFit competition! Now what? Or maybe you think you are not a competition athlete, but you are doing the box’s own Club Games (hello Wildhearts Club Games 2018!), participate in The Open, or doing that competition qualifier ‘just for fun’. Also then you can look at that moment as your competition. So… How do you prepare for that?

In competition prep you have several timeframes to take into account. First there is the phase where you still have enough time to work towards the specific competition. These weeks (or sometimes months) are the time where you try to up your game, work on your weaknesses and maintain or build up your strengths. This is the most important period in competition prep; this is where the work is done. However, when the big moment comes closer, also that shorter period of time, just some days before the competition, is crucial. This is the phase where you build up your confidence and where the details matter. And then there it is: game day!

The work is done, the prep is done, but there still is this important day of competition.

At this moment I am in my own prep for the Lowlands Throwdown. A competition where I set the goal for when I started CrossFit three years ago (true story). And although I’m still kind of a rookie when it comes to CrossFit competitions, I can say that I am ‘quite’ experienced in sports competitions… From small weekly competitions when I was really young till working towards three Olympic Games and lots of European and World Championships, I’ve learned ‘the drill’ of working towards such a peaking moment. So why not share my experience with you? Here you are: some do’s and don’ts for your own CrossFit competition prep!



Work with a structure or scheduleStructure is key. So make a (weekly) schedule of your training days and hours and use that schedule as your structure. Plan your rest days, work in training cycles and follow a program. Sounds simple, but this really is your basis of solid training. Communicate with your coach daily.

Work on your weaknessesWe all have our weaknesses. Yes you too! ;-) These weaknesses can make you insecure and that is something we don’t want too much in competition. So use especially this period of time to work in a structured way on improving them. Wake up call: this means most of the time working on things you might not like so much… Be brave and fair and address those weaknesses to yourself: embrace the suck!

Don’t overdo itIt’s more than ok to up your game for a certain period of time. It can help you to get that extra boost, power and energy in your body and mind. But be aware to not overdo it. Perseverance is a good thing, but keep listening to your body and do not wear yourself out!

Do skill and accessory work

Skill practice has the most impact in a short period of time to your competition performance. So add skill and accessory work into your warm up while you’re still fresh and at the end of your training session to get you that little extra.

Focus on th