Overview
The CrossFit season is upon us, and it’s time to test our hard work. Even though the sport of CrossFit is constantly varied, there are still some themes to be gathered. This article is about what each stage of the competition really tests, so you can get an idea of how to prepare in the best way possible. The CrossFit season comprises of the Open → the Quarterfinals → the Semifinals → the Games. To compete at any given stage, you need to qualify through the latter – which means depending on where you expect to reach in the CrossFit season affects how you should train. The different stages of the CrossFit season test different things, and therefore you should prepare differently for each of them. Let’s take a deeper look at the first three stages of the season, as this is where the majority of people will be competing.
The Open
The open is a community-building start to the season where the goal of the competition is to bring all levels of fitness together. For this same reason, the testing has to reflect inclusive and skill-friendly workouts. Logistically, the open consists of 3 workouts spanning over 3 weeks, during which you compete at your local affiliate. In the past, it has notoriously focused on low-skill conditioning and gymnastics capacity, but in recent years, more high-skill exercises have been introduced. This means that you will have 1-2 workouts (if you re-do) every week. This volume is not very intense by any means, but it also means that you have to bring your best effort when it counts. The ability to go all out for 8-12 minutes is what’s tested – not how much you can do in a single day. This is an important point. Within the three workouts, there is usually 1 long conditioning heavy piece, one 6-12 minute workout with a lifting event connected to it, and finally a 5-12 minute standard CrossFit workout. To compete in the Open, you need to have all the skills of the sport – especially the higher-level gymnastic skills such as ring muscle-ups and handstand walking. How these interplay with exercise selection and loading varies from year to year, but the themes never change. 25% of the total registration pool will qualify through the open. This means that a large portion of the contestants will proceed to compete at the next stage – the Quarterfinals
The Quarterfinals
The Quarterfinals, in the past, have spanned across 3-4 days and consisted of 5-6 workouts of varying time domains and testing strategies. Just like the Open, the workouts will be completed at your local affiliate. Statistically, there have been 2 x 8-12 minute workouts, 1 x sub 5-minute workout, 1 x 12-20 minute workout, and 1 x 5-8 minute workout every single year since the Quarterfinals were introduced. The ability to express high levels of output multiple times a day across a weekend puts a bigger demand on your ability to recover and handle the volume across the weekend. Being able to do this is something that you should have practiced and trainined for in your program leading up to the competition. Skill-wise, there is a bump in the level, as exercises such as rope climbs, GHD sit-ups, etc., are all historically introduced. The Quarterfinals like to test similar testing strategies such as local muscle endurance where you have to go from an upper body heavy exercise into another upper body heavy exercise. Knowing what themes are usually tested can help you guide your training leading up to the competition. There has also been regular testing of 1RM max lifts in various constellations. Here, there have been tests of everything from a total (1RM deadlift, strict press, back squat) to a 1RM bench press and squat clean. How many people qualify through each Quarterfinal depends on each region; however, in the biggest regions, no more than 30 people will qualify through to the Semifinals. This means that for a lot of people, this will be their “competition” of the year. This will be where all their hard work and effort will be put to the test – which also means that this is the competition that most people should aim to compete at.
The Semifinals
Much like the Quarterfinals the Semifinals spand across 3 days with 6 tests in total (2 each day). The biggest difference from Quarterfinals to Semifinals is that the competition is now live on a competition floor. The ability to compete when the lights are on you are a skill that needs to be trained like anything else. Ideally you should through the off-season have identified a few competitions to attend to practice your ability to meet up at game day and bring it. Testing wise the workouts are very similar to the ones presented in the quarterfinals. The potential differences are the introduction of +20 minute workouts with heavy cyclical bias such as 3000m row → 300 double unders → 3 mile run and odd-object implements. Because the competition is now hosted by CrossFit games itself they have the ability to introduce skills and exercises that are not commonly tested. The best example is in 2018 where they introduced the HS walk across the ramp – this was not something that anyone had heard in the past but is now a staple in the testing throughout the year. Getting to the semifinals is a very impressing achievement in itself and thereforenot many people will get to play as this stage.
Conclusion
Based on where you expect to finish in the season, you will have to train for different styles of competition. Competing at the Quarterfinals is very different from competing at the Semifinals. Before the season begins, make a realistic evaluation of where you expect to finish and plan to prepare the best possible from the aforementioned criteria. We don’t know exactly what will be tested, but we have a good idea of what the different stages will include. Here is a short summary of each of the stages:
- The Open: 3 workouts spanning across 3 weeks. Testing includes 1 x 5-12 minute workout with max lifting included, 1 x 5-12 minute classic CrossFit workout, and 1 x longer 12-20 minute workout. Skills and exercises included are usually a bit more on the skill-friendly side to include a broader audience in competition.
- The Quarterfinals: 5-6 workouts across 3-4 days. Statistically testing includes 2 x 8-12 minute workouts, 1 x sub 5-minute workout, 1 x 12-20 minute workout, and 1 x 5-8 minute every year. Introduction of higher-level skills such as rope climbs, GHD sit-ups, and more. Testing 1RM lifting in powerlifts as well as Olympic lifts. This is where a lot of people will be cut – this is the most important part of the season for many.
- The Semifinals: 6 workouts across 3 days (2 each day). The test will usually include 2 x 8-12 minute workouts, 1 x sub 5-minute workout, 1 x 12-40 minute workout, and 1 x 5-8 minute every year. The competition is live in a stadium which means the skill of competing is much more demanding here.
