Competing in Teams

teams competition crossfit

Competing in a CrossFit team competition requires not only physical fitness but also teamwork, communication, and strategy.

With the right preparation, however, you can successfully navigate these challenges and achieve your goals.

In this tutorial, we'll walk you through the steps to prepare for a CrossFit team competition, from assembling your team to mentally preparing for the event. Let's get started!

How is competing team different from competing as an individual?

Effective communication is crucial in team competitions, both during the events and in between events.

You need to be able to give and receive feedback, adjust strategies on the fly, and coordinate with your teammates. In contrast, when competing individually, communication is not as important

How do Competitions Work?

CrossFit team competitions are events where teams of athletes compete against each other in a series of workouts or events.

Before making it to the competition, there is often a qualifying phase which is often online though can also take place in-person. 

Usually when the qualifier workout is released, athletes are asked to record and complete it either individually or together, and send in the video and results before the deadline.

Once all of the scores and videos are reviewed, the competition organizers will publish a list of teams who qualify for the in-person phase. 

Each team is typically made up of two to six athletes.

The team's score is determined by how well they perform in each workout, with points awarded based on their finishing time or number of repetitions completed. Successful teams will accumulate points and move up on the leaderboard and there may be eliminations of low-scoring teams as the competition goes on.

Popular workout formats include relays, synchronized exercises, “you go, I go”.

Leading up to the event

Preparing for a CrossFit team competition requires a combination of physical training, mental preparation, and teamwork. Here are some tips for how your team can prepare for a competition:

Choose a competition: Check online or ask around to find out what competitions are happening and when. Some important factors to consider when choosing are: skill level, event format/duration, cost, location and travel (make sure to factor in travel costs, lodging, and other expenses), as well as the reputation and feedback of the competition.

Assemble your team: Choose your teammates wisely, making sure each member complements the others' strengths and weaknesses. Determine the roles and responsibilities of each member of the team, and communicate regularly to ensure that everyone is on the same page. Make sure that everyone’s goals align; there will be a lot of tension if one member of your team wants to podium while the others are going “just for fun”. Talk about your expectations and schedules beforehand.

Develop a training plan: Create or follow a training plan that incorporates the movements and exercises that will be included in the competition. This should include a balance of strength training, skill work, and conditioning, with an emphasis on teamwork and communication. It’s not necessary for all members of the team to follow the same program, but it’s very highly recommended.

Practice the competition events: Practice the specific competition events as much as possible. This will help you identify areas where you need improvement and fine-tune your strategy. IT will also help you to know your teammates’ strengths and weaknesses.

Work on team-building exercises: Participate in team-building exercises, such as partner workouts, to improve communication and build trust among teammates. This step is crucial to help you learn how to work together effectively as well as practicing implements that require participation from all team members like synchro work, or implements like the worm, sled, and tires.

Focus on nutrition and recovery: Maintain a healthy diet and get enough rest and recovery time to support your training and improve your performance.

Mentally prepare for the competition: Mental preparation is just as important as physical preparation. Visualize success, practice positive self-talk, and manage your emotions and stress levels to stay calm and focused during the competition.

crossfit team competing

What to do on Competition day

The week of the competition is when recovery and nutrition will heavily impact your performance on the big day. Stay hydrated, eat nutrient-dense foods, and aim for 7-9 hours of sleep per night.

Be sure to prepare a list of clothes and equipment you’ll need to perform at your best and feel comfortable throughout the day. Here are some essential items to pack:

  • Appropriate clothing and shoes: Wear comfortable, breathable clothing that allows for a full range of movement, and shoes that are designed for CrossFit workouts. Make sure to bring extra layers and rain gear in case the weather changes. Wear matching team gear, such as t-shirts or shorts, to show your team spirit and build camaraderie with your teammates.
  • Water bottle and snacks: Staying hydrated and fueled throughout the day is essential for performing your best. Bring a refillable water bottle and snacks that are easy to digest, such as fruit, nuts, or energy bars.
  • Sports equipment: Bring any sports equipment that you need for your specific events, such as jump ropes, wrist wraps, knee sleeves, weightlifting belts, and grips.
  • First aid kit: Pack a basic first aid kit with band-aids, gauze, tape, and any medication or ointments that you may need.
  • Recovery tools: Bring foam rollers, lacrosse balls, or other recovery tools to help ease sore muscles and prepare for your next event.
  • Extra clothes and towels: Pack extra clothes, towels, and a plastic bag for dirty laundry, to keep you feeling fresh and comfortable throughout the day.
  • Cash and ID: Bring cash and a form of identification, such as a driver's license, in case you need to make purchases or register for the event.

By packing these essential items, you'll be well-prepared to tackle the challenges of a CrossFit team competition and have a great time doing it!

On Competition Day, you’ll be expected to complete several workouts within just a few hours. Before each workout you should take some time to get in the right mindset and warm up your body. This may include stretching, visualization, breathing exercises, or other rituals that help you feel prepared and confident. Take the time to cool down and stretch after each event as it will help to prevent muscle soreness and stiffness.

Be aware of the schedule of events and of any changes of heat times or venues. Remember that unexpected challenges may arise during the competition. Stay flexible and adaptable, and be willing to adjust your strategy if necessary.

Finally, but most importantly, have fun and enjoy the experience! CrossFit team competitions are a great opportunity to challenge yourself, work with others, and have fun. Embrace the process and celebrate your progress along the way.


Following a CrossFit team competition, it's important to take some time to rest and recover, both physically and mentally.

You should take a few days off from intense training to allow your body to recover from the competition.

Use this time to reflect on your performance and your team's performance, and identify areas for improvement.

This feedback is useful for adjusting your training plan and working towards your next competition goals.

Last but not least, celebrate your team's accomplishments and have fun with your teammates.

Enjoy the experience and take pride in your hard work and dedication.


Preparing for a CrossFit team competition requires a combination of physical training, mental preparation, and teamwork. To get ready, you’ll need to assemble a team, choose a competition, and train with your teammates in order to ensure your success. No matter what happens on competition day, it's important to stay flexible and adaptable, and have fun. By choosing a team and a competition that aligns with your goals and by staying positive, you can have a great time and challenge yourself as part of a CrossFit team.