Competition Programming

It is the product of Head Coach, Jeremy Jones, who has more than 10 years of programming experience for our box and for our competing athletes.  We make it available to qualified athletes in our box or on-line for remote athletes.  We also offer Competition Programming for affiliates that need competition programming for their athletes or teams.

Purposeful and planned workout programming is critical to the casual CrossFit member and especially, the competitive CrossFit athlete. Mistakes in programming can lead to wasted time and plateaued results at best and possibly, detrimental injuries at worst.  Often, the negative impacts of improper programming are not known for months .

One of our primary distinctions from other CrossFit gyms & training programs is our longevity and our dedication to the ‘sport’ of CrossFit.  We use our top CrossFit athletes to forge new paths experimenting with new movements and methodologies.  Only after we have proof and understanding do we implement the changes to all of our athletes.  Over time, this has led us to develop our program into a process that takes less time, gets greater results and has fewer injuries than programs that many other gyms use.

The Complete Package

Building fitness requires a comprehensive approach. Focusing on workouts only will only garner part of the results. Competition Programming is a complete package that focuses on 5 primary areas of development:

  • Skill (technique)
  • Strength and Power
  • Work capacity
  • Mobility and Recovery
  • Nutrition and Sleep

If one development area is suffering, it will bring down the other areas. In order to maximize one area, all areas must also be emphasized.

The Most Prepared

Instead of focusing on creating “the fittest” athlete, Competition Programming focuses on creating “the most prepared” athlete – man, woman, masters or team. “Competition Programming” athletes follow a comprehensive plan designed to yield peak performance for the CrossFit Open, followed by the Regionals and eventually, the Games (for the fortunate few).

Being the most prepared means you are (or are one of) the fittest competitors on the field that day.  It means that you have addressed your weaknesses including: movements, energy systems, mobility, injuries, mental game, body composition and nutrition.  It also means that hat you have practiced your ‘game day’ routines of tapering, sleep, food, warm ups, etc.  And, you have set your training up so that you have made the most progress in the areas you need improvement (possibly sacrificing progress in other areas), and ‘timed’ it correctly so that all of the different characteristics peak at the same time for what the competition demands.   

The Competition Programming Package


It begins with a road map, Macro Training Calendar.  You can start at any point, but if you’re training for the Open, Regionals or Games, you need to plan your workout calendar to achieve peak performance at the right times.

For the last 3 years the CrossFit Games have followed a fairly consistent “season”; Open in March, Regionals in May, and the Games in July (followed quickly by a world shortage in tequila, bacon, and ice cream in August).  Masters have the Open, then on straight to the Games.  Using this information we can be more deliberate about our training focuses, and plan ahead for the season so we can be the best prepared for challenges ahead.

The “Competition Programming” Sheet is your instruction manual for the week and includes:


  • Strength training lifts and loads (6wk cycle)
  • Competition-style metcon workouts
  • Efficiency drills
  • Skill work recommendations
  • Burn-out workouts
  • Mobility focus work
  • Team skills and metcon workouts
  • Load scaling for Masters!

There are two primary modes of workouts provided:  strength training and metabolic conditioning.  Following the macro-calendar, direction is provided on movements, loads and cumulative metcon time for the week.   Each strength cycle is 6 weeks. Sidenote: Be cautious of extremes in one direction or another; athletes think of training as shades of gray instead of black and white.

Equally important, the Weekly Competition Programming Sheet also provides efficiency drills, skill work, mobility work, and team skills and metcons.  Some of these skills and drills are mandatory – others should be implemented as needed to help train weaknesses.

If you would like access to Competition Programming you must have a “No Limits” Benicia CrossFit Membership.