In the competitive world of CrossFit, especially as we gear up for the 2024 Quarterfinals, success hinges on more than just raw strength or endurance. It’s about strategic preparation, optimal equipment, and attention to detail. Today we’re going to explore these areas in depth and help you ensure that ready and primed to perform at your best.
In the paragraphs below we:
- Analyse the data from the last 3 years of the CrossFit Quarterfinals, to provide recommendations on what movements and time domains to prioritise to give yourself the best chance for success.
- Discuss the importance of ensuring that your equipment is setting you up for success. Not holding you back.
- Dive into the minutiae. Talk about what small things you can do to get a competitive edge and how these things can quickly add up to put you ahead.
Lets begin!
Prepare for the future by learning from the past
Table 1: Movement Frequency
In the table below you’ll find a breakdown of the CrossFit movements that have come up during the last 3 years of the CrossFit quarterfinals. While we see new movements each year, there are also some movements that have popped up again and again…
When looking at the table there are a few things that jump out.
Over the past three years, five movements have consistently emerged as staples in the CrossFit Quarterfinals. These movements include handstand push ups (in some variation), GHD sit-ups, rope climbs, rowing, and burpee box jump overs. While there’s no absolute certainty they will appear in future competitions, their recurring presence suggests a strong likelihood. As such, ensuring that these movements are regularly present in your training during the next couple of months isn’t a bad idea.
Additionally, prepare yourself for the challenge of cycling heavy weights. When we look at the table above, the specific exercises may shift between snatches and clean & jerks, but the underlying test remains constant: CrossFit HQ consistently tests an athletes ability to manage heavy weights under fatigue. In 2021 and 2022 is was 83/61kg snatches, in 2023 it was 125/83kg clean and jerks. As such, ensuring that you’re not only building strength, but practicing and testing it in a fatigued setting is a good idea.
Table 2: Time Domains
In the table below you’ll find a breakdown of the time domains involved in the CrossFit Quarterfinals over the last 3 years and again, there are some important takeaways.
A significant portion of the events, just over half (8 out of 15), fall within the 10:00-15:00 minute time domain. While it’s essential to be competent across various durations, ensuring that your training is setting you up for success in the 10:00-15:00minute time domain will pay you dividends when the quarterfinals roll around.
Regarding max events, CrossFit has demonstrated generosity in the time allotted, providing athletes with ample opportunity to showcase their strength. In the instances where max events have been featured, the time caps have been notably lenient, allowing for strategic planning of sets and reps. Familiarising yourself with the strategy you need for optimal performance in these less time-restricted scenarios can greatly benefit your overall result.
For example, are you the type of athlete who needs a lot of warm up sets to build to a max? Are you the type of athlete who builds up and pretty much only has one big set in them, regardless of how much time there is? You should know the answers to these questions before the quarterfinals begin.
Is your equipment setting you up for success?
Choosing the right gear can be the make-or-break factor in your competitive success. Think it’s an exaggeration? Recall how many athletes struggled last year, even missing their shot at the semi-finals, when a new movement like the crossovers came out and almost no one had a jump rope that suited the movement. Sure, crossovers caught many off guard, but there’s wisdom in the saying: “Fool me once, shame on you; fool me twice, shame on me.” If you find yourself unprepared with the proper jump rope for crossovers this year, then there’s no one else to point fingers at.
But it’s not just about the jump rope. Take a moment to scrutinise the contents of your gym bag. Does every piece of equipment you carry set you up for success?
Consider your footwear – do your shoes offer a good grip making efficient rope climbs much easier? Look at your grips – are they reliable enough to keep you glued to the bar during intense sets? And think about your knee sleeves – do you have options to match the demands of different workouts?
Strategically selected and well-acquainted equipment doesn’t just trim valuable seconds off your performance; it also arms you with confidence, knowing you’re fully prepared to tackle whatever the competition throws your way. Ensuring that the gear you use is on point doesn’t guarantee you success, but the wrong gear may just hold you back from success.
Mastery of Minutiae: The Competitive Edge
The devil, as they say, is in the details, and in the CrossFit Quarterfinals, this couldn’t be truer. It’s the small, often overlooked aspects of competition prep that can make a significant difference in outcomes. Here are a few things to keep in mind when looking to shave important seconds off your time:
Strategic Placement of Plates for Quick Weight Changes: Arranging your plates and equipment strategically around your workout area can drastically reduce the time spent on changing weights between exercises. This involves not just having the plates close at hand but also organising them in a way that makes the most sense for the flow of the workout. For example, placing heavier plates closer and in order of use reduces the effort and time needed to load and unload the barbell, allowing you to transition more swiftly to the next part of the workout.
Understanding Movement Standards: Being well-versed in the movement standards of each exercise is crucial. This knowledge goes beyond just avoiding penalties or no-reps; it’s about efficiency and effectiveness in every movement you perform. A deep understanding allows you to execute each rep with precision, ensuring that your effort translates directly into progress rather than wasted energy. Familiarising yourself with the standards through regular review and practice helps embed these criteria, minimising the mental bandwidth needed during competition to recall and adhere to these standards.
Quick and Efficient Transitions Between Movements: The ability to move smoothly and swiftly between different exercises is a skill developed through deliberate practice. Efficient transitions involve more than just physical readiness; they require a clear plan and mental rehearsal. Knowing exactly how you will move from one exercise to the next and where to place the equipment to minimise transition time can make a big difference for your performance. Practicing these transitions in training helps to reduce hesitation and increases your overall workout fluency, enabling you to maintain or even increase your intensity throughout the event.
Incorporating these strategies into your training regime can elevate your performance from good to outstanding. By focusing on the strategic placement of equipment, mastering movement standards, and honing efficient transitions, you equip yourself with the tools necessary for excelling in competitive settings. These adjustments, while small on their own, cumulatively enhance your competitive edge, ensuring that you’re not just participating in the event but competing at your highest potential.
These details might seem minor in isolation, but together, they contribute significantly to your overall performance. By focusing on these nuances, you position yourself to not only meet but exceed your goals, turning close calls into success.
Conclusion
It’s evident that achieving success goes beyond just physical abilities. It involves a well-rounded strategy that includes learning from past competitions, selecting the right equipment, and paying attention to the small yet crucial details of your preparation.
Looking back at past Quarterfinals to identify key movements and optimal time domains is essential to ensuring relevant, focused training. Similarly, choosing equipment that enhances your performance is not just about comfort but about gaining a competitive edge. And those seemingly minor details? They can add up, influencing your overall performance more than you might expect.
As you apply these insights to your training, remember that every workout, choice of gear, and tactical decision contributes to your readiness for the Quarterfinals. It’s about smart preparation and making sure you’re as prepared as you can be for what’s ahead.
