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How to Pack for Your CrossFit Competition

Posted on July 03 2018


I recently competed in a pretty big CrossFit competition and found myself texting my partner the night before to ask what to pack.


I sent her a relatively short list thinking I wouldn’t need much, but she responded with a more detailed list. Honestly, her list looked like something you would see when packing a hospital bag, or an overnight trip.


But in reality, I’d rather be over-prepared, than under-prepared.


So, I figured I’d share with you what I packed so you can use it as a helpful resource for your next (or first!) competition.


Essential Items

CrossFit Shoes

For obvious reasons, you will need the type of shoe that you normally do CrossFit workouts in. They should be well broken in so you're not dealing with WOD pains AND blisters.

Olympic Lifting Shoes

Recommended if you normally wear Olympic Lifting shoes while lifting weights. Again, trying them out during a competition is not a great idea.

Running Shoes

For any WODs that require running, but don't have lifting components. Running shoes are notoriously iffy for lifting, so don't tempt it for the WOD

Knee Sleeves

And any other compression gear you need.

Jump rope

You don't want to get stuck using the gyms ropes; you could be stuck with one of those plastic noodle-looking ropes!

Wrist Wraps

These should be a staple in your normal gym bag so don't forget about them on comp day!

Hand Grips

If you normally use them you don't want to forget them, especially if it's an outside workout and the bars are hot!

Weight Belt

Most comps have a heavy strength component that you'll want your weight belt for!

Extra Pair of Shorts or Pants

Think of how you feel after one workout #allthesweat having a backup pair of bottoms  isn't a bad idea.

Extra Socks and Undergarments

Just like an extra pair of bottoms, you'll thank me later for packing an extra pair of socks and underwear!

Extra Supplements

Protein Shakes, Pre-workout, Aminos, Protein Bars, everything you need to keep your energy up between your 3-4 workouts

1-2 Extra shaker bottles

For anything you drink supplement-wise, you'll want to have an extra shaker for it

Athletic Tape 2-3 rolls

So many uses for a good piece of athletic tape, don't forget it


Inflammation is bound to occur on a strenuous day like this, but use only as necessary!


Showering isn't usually an option between WODs, so you'll want to wipe down

Portable Cooler

For Food and Drinks!


Other Competition Essentials

Some more optional choices of items to bring, depending on where and how long your event is:

Swimsuit/Swim Cap/Goggles

If this competition will require any swimming, you’ll want to make sure you have these items with you!


If you’re sweating and working out outside, anything less than 50 SPF is pretty useless. Be sure to reapply as necessary.


I mean, it’s always good to reapply between strenuous workouts, haha!

Portable Phone Charger

Don’t depend on the gym having an outlet for you to use! Charge It fully the night before and then keep it juiced with a portable one. You need battery for all those pictures, videos and social media posts!

Block of Chalk

For events that are not at a specific gym (high school, park, etc.) Chalk most likely won't be available.

Sour Patch Kids

Or some other quick treat, you deserve that shit!

Pepto Bismol

You know, for the other kind of shit you might encounter with nerves and bad food choices!



Also worth noting, is to bring a pop-up tent for you to rest outside. Athlete tent city is a staple at competitions, so get there early to stake an awesome spot.


Don't forget a chair to sit in, yoga mat to roll out on, and maybe even a pillow and blanket if you need a power nap in between workouts!


Headphones are essential if you like to get in the zone beforehand!

Don’t Forget the Food

Meals prepped by the amazing 3v0lv3 Nutrition, for more information on meal prep contact her at


Remember the cooler we mentioned? You NEED to pack foods that require no prep. Even better if someone can prep them for you!


It’s obviously more cost effective to bring food than to buy it on-site. Most competition venues will have at least a food truck on-site so you can buy food.


But what if it’s Poutine and you HATE Poutine? Or Indian Fusion? Or Mexican-Korean?


Just saying.


Plus, you don’t want to temp the fate of your bowels.


Nothing is worse than having the BG’s (bubble guts) right before you’re about to smash down on a WOD.


You don’t want to have to worry about leaving the venue to grab food, or calling your significant other in a panic to bring you food, or working out hungry because you couldn’t get it in time


You’re better off prepping the food yourself and separating into containers. Pack foods that do not need to be reheated. Our nutritionist friend, Kristin, at 3v0lv3 Nutrition in Denver, Colorado, suggests packing a cooler full of FUEL. Here’s some ideas on her list:

  • Bananas with peanut butter - bananas help with BG's and Peanut Butter is a great source of fat while the fructose gives a powerful energy boost)
  • Spiked ice tea - Ice tea with apple juice is hydration+caffeine+sugar
  • Applesauce - or fuel for fire quick absorption and instant energy
  • PB&J - Again, a quick absorbing snack with fast acting carbs and sustaining fats. 

Note: Protein shakes are great right after a WOD, but NOT right before.

Kristin also recommends bringing along snacks like Protein Shakes, Fruits, Nuts, and Water and/or Ice Tea. Keep it light on sauces and spices, high in protein and carbs, and easily digestible.

What’s in your gym bag for competitions? Did we forget anything? Let us know!


Download the FREE Checklist for Comp Day here.


Malia is the owner, and mamapreneur, of Lifting the Dream. When she's not lifting heavy weights, she's doing some fun shit outdoors with her family, having a dance party with friends (probably while lifting), or taste testing local ciders. 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 near Denver, Colorado, soaking up the 300+ days of sunshine and breathtaking (literally, altitude) views of the mountains and wilderness.  "Not all those who wander are lost" - J.R.R. Tolkien.


Bee Tee Dubs (BTW). 



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