8 Week Competitive CrossFit Program For Strength

Updated: Feb 3

It is hard for any athlete to see any real progress without following a program. That's why we've created the ultimate 8 week competitive CrossFit program to help build strength, skill and fitness leading to a competition.



No matter whether you are competing in a scaled competition, team or RX, this program covers everything functional fitness, strength and skill that you need in CrossFit.


It is no secret that performing well in CrossFit is demanding. It takes time, effort and the knowledge that to get better, it is going to hurt. Badly.


There are so many other elements to be successful in CrossFit that go alongside a CrossFit Program for bulding fitness and strength. Recovery is super important to enable athletes to perform well every single day as well as allowing their body and mind to grow and adapt in the right way.


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Nutrition is also a huge factor in CrossFit performance. Ensuring you have a well balanced diet that provides enough of the macro nutrients required to perform and recover for all 8 weeks of the program. It is also important to note that many people underestimate the amount of calories required to both workout and recovery efficiently. If your bodyfat percentage is not an issue (if you are sitting at 12-16% for men and 17-25% for women) then you want to be overestimating calories burnt as your bodyfat percentage is optimal.


Mindset is also really important with any program that you follow. You need to be following this program for the right reasons, ensuring that you know why you are investing this much time and effort into performing well. You don't need to sacrafice relationships you have with others to perform at a high level if you have the right mindset and mental space to allow balance within your life.


Following an 8 week CrossFit Program for stength can really provide a wide range of benefits for athletes wanting to take their training to the next level.


Why should I follow a CrossFit Program For Strength?


Having a program to follow is a great way to track your progress. By having set wieghts that you need to hit every day or week, you can easily see your numbers change week on week. If you are a seasoned atheletes, the changes may not be as drastic as if you were following a program for the first time.


If you are however, then this CrossFit program will massively help you to boost your numbers almost immediately.



Recovery is key for any program no matter if you are CrossFitting, a powerlifter, bodybuilder or strongman. If you're breaking down your tissues and firing your central nervous system, you need to recovery optimally. we have written a guide on how to recover from a CrossFit workout so check it out here.


Following a CrossFit program where you know when your next workout will be will help you plan your recovery, nutrition and other daily activities around your workouts and your program requirements.


Following a program will also massively help with motivation in the gym. We know that with training, sometimes you can get a bit stale with your progress, miss one or two workouts a week and the next thing you know you haven't been to your gym for 2 weeks. A CrossFit program will help keep motivation at an all time high, helping you stick to your guns and really make progress. Even if you're feeling a bit under the weather or not up for working out, you are still able to scale your program to what you CAN do.


Why is this an 8 Week CrossFit Program?


8 weeks is a perfect training block for a program to run as it gives ample time for the program to instill habits into your training. Ensuring you're hitting every session with the right amount of intensity can be difficult at first but 8 weeks gives you time to diall in your approach to this.



8 Weeks also gives your body enough time to grow and adapt, alot more than say 4 to 6 weeks does but then also is short enough to not experience burnout. It is also a good idea to take a test week before and after where you test your max strengths, aerobic capacity and skill test too. This way you can really see the progress and the changes that the program has helped you acheive.


What do you need in an 8 week CrossFit Program?


To make a program as effective as it can be you need to have a range of elements, which we have of course included into this 8 week Crossfit program:

  • Strength of major muscle groups - Building essential strength of major muscle groups (Squat, Lateral Push, Pull, Vertical Push, Hip Hinge) by tried and tested methods (5x5 tapering to max singles) will boost strength over the duration of the program

  • Skill and gymnastic building - Essential skills that require coordination (Double Unders, Olympic Lifts) and gymnastic abilities (Handstand walks/push ups, Kipping pull ups and muscle ups etc) require practice as well as training in with conditioning workouts.

  • Different time variants - Ensuring that you call on and train all of your different energy sources using different time varients and training methods for conditioning is essential to become a well-rounded CrossFit athlete.

  • Ample rest times - Ensuring you have active rest and full resting days will benefit your training throughout the 8 week program.

If your CrossFit program doesn't have all of these elements, don't be afraid to bring it up with your coach, discuss your requirements and see whether you can add them in.


Week 1 of the Competitive CrossFit Program


The first week of this CrossFit program is all about aquiring base line volume. We start off assuming that as a CrossFit athlete you already have pre-requisite strength, so starting at multiple sets of medium weights will be comfortable for you.


We also assume that you have the basic competitive skills such as double unders, handstand walking, pistols, kipping pull-ups etc If not, sub out these to skill building and scale these as appropriate.


This first week should be tough and depending on your relative strengths, should be a good stepping stone for at least the first 4 weeks to come, the second 4 weeks should see an increase in intensity and dialling in of peaking for you to crush your comp.


Day 1


Strength

5x5 Back Squat- Build to medium wieght


Accessory

5x10 Pistol Squat Skill & Strength Practice

5x10 Bulgarian Split Squat - Build to a medium wieght


Conditioning

Running Intervals, for time:

1600m run

rest 4 mins

1200m run

rest 3 mins

800m run

rest 2 mins

400m run


Day 2


Strength

5x5 Bench Press - Build to medium wieght

5x5 Push Press - Build to a medium weight


Accessory

15 mins handstand hold/walk practice

25 reps x 5 hand release press ups


Conditioning

Five rounds ,For time:

50 Double Unders

15 Burpee Box Jump Overs

10 Heavy SA DB Snatch 30kg m/22.5kg w


Day 3


Active Recovery Day - SLIPS and stretching


Conditioning

Easy 3-5 mile run


Day 4


Strength

5x5 Barbell Row - Build to a Medium Weight

5x10 Strict Pull-Up


Accessory

5x5 Barbell Hang Cleans - Build to a Medium Weight

5x10 Cable Rows - Build to a medium wieght


Conditioning

3 Rounds for time:

10 Pull Ups

10 Calories Assualt Bike

10 Toes to Bar

20 metre sled pull

20 metre sled push


Day 5


Strength

5x5 Deadlift - Build to a Medium Weight

5x5 Barbell Glute Bridges - Build to a Medium Weight


Accessory

5x10 Barbell Good Mornings - Build to Medium Weight


Conditioning

20 minute AMRAP:

25 calories on Rower

20 Wall Balls

10 Pull Ups


Day 6


Strength

12x2 Clean and Jerk - Build to Medium Weight

8x2 Snatch - Build to a Medium Weight


Accessory

Every 2 minutes complete:

2 Strict Muscle Ups

4 Kipping Muscle Ups

6 Strict Pull Ups

8 Kipping Pull Ups


For 8 rounds.


Conditioning

10 minute AMRAP:

6 heavy sand bag throws

400m run

10m handstand walks


Rest 4 minutes.


10 minute AMRAP:

15 cals assault bike

6 bar muscle ups

4 Heavy power cleans



Day 7


Rest Day


Take it easy with a light walk, cycle or swim.


Week 2 of the Competitive CrossFit Program


The second week of this CrossFit program is all about sustaining the base line volume we aquired in week 1 of the Program and building on your strength.


Your body should be adapting to the increase in volume of both reps and weights in the program so you may find you need to dial in your recovery more. That means sleep more and eating higher volumes of better quality food.


The crossfit program for strength should really start testing you in the next few weeks so keep going


Day 1


Strength

5x5 Back Squat- Add 5% of your previous weeks weights


Accessory

5x10 Box Jumps - Build to a medium hieght

5x10 Bulgarian Split Squat - Add 5% of your previous weeks weights


Conditioning

Running Intervals,


For Time, 8 rounds of:

400m

45 seconds rest


Day 2


Strength

5x5 Bench Press - Add 5% of your previous weeks weights

5x5 Push Press - Add 5% of your previous weeks weights


Accessory

15 mins handstand hold/walk practice

25 reps x 5 hand release press ups


Conditioning

Four rounds, For time:

12 Handstand Push Ups

12 Devils Press (30kg men, 22.5kg women)


Day 3


Active Recovery Day - SLIPS and stretching


Conditioning

Easy 45 mins Swim


Day 4


Strength

5x5 Barbell Row - Add 5% of your previous weeks weights

5x12 Strict Pull-Up


Accessory

5x5 Barbell Hang Cleans - Add 5% of your previous weeks weights

5x10 Cable Rows - Add 5% of your previous weeks weights


Conditioning

15 Minute AMRAP:

5 Bar Muscle Ups

15 Calorie Row

10 Clean and Jerk (60kg Men, 50kg Women)

50 Double Unders


Day 5


Strength

5x5 Deadlift - Add 5% of your previous weeks weights

5x5 Barbell Glute Bridges - Add 5% of your previous weeks weights


Accessory

5x10 Barbell Good Mornings - Add 5% of your previous weeks weights


Conditioning

5 Rounds for Time:

10 Hang Snatches (50kg Men, 40kg Women)

10 Overhead Squats (Same Weight as Above)

10 Burpees over the Bar


Day 6


Strength

12x2 Clean and Jerk - Add 5% of your previous weeks weights

8x2 Snatch - Add 5% of your previous weeks weights


Accessory

Every 2 minutes complete:

2 Strict Muscle Ups

4 Kipping Muscle Ups

6 Strict Pull Ups

8 Kipping Pull Ups


For 8 rounds.


Conditioning

10 minute AMRAP:

20 Calorie Assault Bike

15 Metre Handstand Walk

20 Wall Balls


Rest 4 minutes.


10 minute AMRAP:

400m Run

16 DB Hang Power Snatch (25kg Men, 17.5kg Women)

10 Burpees



Day 7


Rest Day


Take it easy with a light walk, cycle or swim.


Check back next week for Week 3 of the ultimate 8 Week Competitive CrossFit Program, perfect for CrossFit athletes looking to compete or take their training program to the next level.


Have any suggestions or feedback or progress for the program that you'd like to share? Get in touch through the comments below.

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