Should You Do a CrossFit Competition?

Should You Do a CrossFit Competition?

By Malia Warren

Ok, so you’re curious about what it takes to compete in a CrossFit competition right?

Well, let me ask you something.

Do you go to CrossFit or a similar training-style gym on a regular basis? Are you mildly competitive?

If the answer to either of these was Yes, then you’re ready, my friend.

Stop making excuses and go for it! You have nothing to lose… except maybe the fear.

Ok, ok, here are some ways to know you’re ready:

1. Time to Party

You love the 3, 2, 1, Go you hear in class. It means it's time to throw down on a WOD with your class mates.

You move your body as prescribed.

I promise there is nothing different about doing it in front of strangers. It’s like your first CrossFit class… all over again.

But you’re cooler now because you’re on the competition floor.


2. Divided We Kick Ass

You don’t have to be as ripped as anyone else, or at the same athletic level. There are usually two divisions in each competition, sometimes more, but you can find the level that works best for your abilities.

Scaled- Movement standards are less strict: hanging knee raises rather than chest to bar pullups, lighter weights, and single-unders rather than dubs. But don’t let the name or the lighter loads fool you, because your rep scheme won’t change; you’ll be expected to kick ass just like the other levels!

Open- Some competitions boast an Open category, which usually means a little heavier on the weights than scaled, but moderate movements. You should probably have pull-ups, box jumps at 24”, and full range of motion on push-ups. It’s the mixed category some people find themselves when they are a little scaled, but a little RX, too.

RX- It depends on the competition but most RX (as prescribed) workouts will demand that you be able to put up Open standard weights and movements, such as a 95 lb Snatch, Muscle Ups, or Double Unders.

Elite- We just had to go and get better at CrossFit didn’t we? First it was Fat Fran* (as if a 65 lb thruster didn’t suck enough, let’s make it 95 lb) then it was Hard Cindy*… are you for real? Yes. Yes, we are. So someone went and created an Elite division which is for the someone(s) that typically finishes at the top of most WODs in your box.

Masters- Don’t think you’re getting it easy because you’re older now. Ok, just kidding. You might get a little reprieve from the youngsters weight standards, but that’s about it! Age cutoffs for Masters depends on the event.

There are even more for divisions for teams and teens too! We advise checking the movement standards prior to signing up to decide what fits best.

Photo Courtesy of BackCountry CrossFit

3. Howdy Partnah

Still not convinced?

You know what they say, misery loves company.

It’s never been more true than in the CrossFit box!

You don’t have to do a competition by yourself - bring a friend to suffer with you! Most of these competitions are partner ones anyway, so you might as well sign up with your gym bestie and get to it!

My friend Kristin and I had a blast competing together in earlier this month. Neither one of us are hardcore CrossFit-only girls, in fact, both of us prefer Barbell Club.

So, naturally, we signed up for a CrossFit competition and actually ended up doing ok!

She even helped me up my game when it comes to packing for competitions. (See our blog post complete with a packing checklist!)

The best part though, was that as much as I was suffering, she was right there suffering through it with me. We strategized, highlighted our strengths and weaknesses and then handled every WOD as best we could.

Photo Courtesy of BackCountry CrossFit


It was seriously one of the most memorable CrossFitting days to date!

Come to find out, we actually don't like to do more than a simple strategy and to just HAVE FUN!

4. Push it Real Good

Do you ever feel like pushing yourself just a little harder when the athlete next to you in class is moving a little faster than you?

Times that by 100, and that’s what you’ll feel during the competition.

Don’t be nervous about anyone watching you, strangers, the cute guy from your gym, or your mom that flew in to watch you.

Your adrenaline levels will be through the roof!

Just being in the environment, people cheering, your partner encouraging you, knowing the light at the end of the tunnel (aka end of the workout) is near... all of it will push you to go your hardest.

5. All Guts and Glory

You put all your sweat on the ground of that gym, and now you get to brag about it.

Can I just say #HolyConfidence booster?

The sense of accomplishment when completing a grueling day of competition is unrivaled. Think of it like completing a marathon, or triathlon, or shoot, even crossing the finish line of your first 5k race.

To finish requires entry to the pain cave.

You may not get a medal for finishing, but you don’t need one to feel the glory.

Then go eat a big hamburger, because you deserve that shit.

Competition might not be for everyone but it’s definitely worth it to try one out! Some wise words of advice from the competition regulars:

Be prepared to do 3-4 workouts similar to the ONE you do on any given CrossFit day in your affiliate gym. But like, 3 more on top of a class wod.

Also, PSA: Please, please be nice to your judges! They volunteer their time to count your reps and help you have a great experience. And don’t be discouraged if you don’t land on the podium, it’s about the experience, not the win.

And always remember, the BEST competition, is with yourself.


If you have any questions or you would like to be a guest blogger, please email us at


All set to sign up now? Check out our list to find a competition nearest you!


Woman lifting a barbell

Malia is the force behind Lifting the Dream and a proud mompreneur. When she's not lifting heavy weights, she's probably at the beach or Disney with her family. She is a Cali girl born and raised, with salt water in her veins and sunshine in her heart. She and her family now reside in Florida soaking up the sun, heat, and all the amazing outdoor activities this state has to offer.





*Hard Cindy

As Many Round as Possible (AMRAP) in 20 minutes:
5 Weighted Pull-Ups (35/25 lb)
10 Incline Push-Ups (feet on 30/24" box)
15 Squats (with 45/35 lb plate)

*Fat Fran

21-15-9 reps of:

Thrusters 135/95 lbs

Chest 2 Bar Pull-Ups

1 comment

  • Kristin: June 27, 2018

    Ahhhh! I LOVE this post! You hit the nail on the head here with first time CrossFit competitors! Remember, only 3% of crossfitters will ever hit the competition floor—you’re a bad ass for taking your fitness into that next, 3% level!! ❤️🤗

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