Get ready for the event, show up like a pro, and have a blast!
Whether it’s your first CrossFit competition or your tenth, a little preparation can make the day go more smoothly and help you perform your best. Here’s a quick guide to setting yourself up for success, for both the physical aspects and the mental game as well.
Leading Up To Comp Day
How you prepare in the days before the event will have a huge impact on your performance on comp day. By being thoughtful about hydration, recovery, rest, and nutrition during the lead-up, you’ll give yourself the best shot at feeling strong, focused, and ready to perform when it counts.
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Hydrate early and often.
Start drinking plenty of water a couple of days before the event. Keep it going throughout comp day as well. - Rest and mobilize.
The day before, avoid heavy training. Light mobility work will keep you loose without leaving you fatigued. -
Get plenty of sleep.
Do everything you can to get a full night’s rest (7-8 hours) the night before so you show up fresh and ready. Early bedtime on Friday! -
Score plenty of activity-friendly snacks for comp day.
Choose high carb, non-sugary foods that you know work well for you. On comp day, this will keep your energy steady without sugar crashes.
On Comp Day
Competition day is a mix of high energy moments, and long stretches of waiting. The more you prepare, the smoother and more enjoyable it will be. From comfort items to performance essentials, having the right setup helps you focus on your workouts, soak in the atmosphere, and make the most of the experience.
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Bring a tailgate chair.
You’ll have lots of downtime between heats. Having a place to sit and relax is a game changer. - Load up all your gear.
Wraps, tape, lifting shoes, jump rope, your lucky undies… anything you might need. Better to have it and not use it than need it and not have it. -
Pack extra clothes.
You’ll definitely sweat, maybe get rained on, and you may want fresh gear for each workout. Plus dry clothes for the drive home. -
Invite your crew.
Your gym fam will be there of course, but friends and family are an unbeatable source of encouragement and good vibes. -
Enjoy yourself!
Win or lose, fist bumps all around. The goal is to challenge yourself, work out with friends, be inspired by amazing athletes, and have fun.
Judging and the Mental Game
In theory and mostly in practice as well, judges are there to keep the competition fair and consistent. However, it’s important to remember that they are human beings, not robots. Because we are all less than perfect, judging can be a source of stress and negative emotions in a competitive setting. You’ll have a much better experience if you treat them as part of your team for the day.
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Clarify standards before you start.
Go over the workout and movement requirements with your judge. Ask questions about anything you’re unsure of. -
Make your reps easy to judge.
Hit your start and end positions clearly. Hold them for a split second so your judge can see. Don’t let speed cause sloppy, incomplete movement. Remember: Smooth is fast, and also keeps the no-reps away. -
Address your challenges with your judge before the workout.
If there’s a movement or standard you know you have a tough time with, talk it through before the heat begins so you’re on the same page. -
Handle no-reps like a professional.
If you get no-repped, make sure you know how to fix the next rep. A good judge will tell you right away, but if they don’t, ask. -
Be respectful.
Judges are usually volunteers, giving their time to help the event run smoothly. Treat them well. -
Accept the inconsistencies.
Judging quality will vary. Your fellow competitors will often get away with questionable reps. Don’t waste energy being upset; focus on your performance. Control what you can control.
Final Thought
Competitions are about testing yourself, pushing your limits, hanging out with your gym crew, and enjoying the entire experience. Prepare well, compete hard, and keep a level head. You’ll walk away proud no matter the scoreboard, and you’ll be pumped for the next event!
