Competing in a sport is a skill. Over years of coaching we’ve see time and again that many athletes believe the keys to achieving success in sport are grounded in the idea that the physical training is the most important variable. In the early years of CrossFit, it was a commonly held belief that in order to excel, you needed to hurt every day and amass as much volume as possible without getting injured. As the sport has evolved, the testing bodies have changed, and more athletes have aged from rookies to veterans, there has been a shift towards taking a more mindful approach with balancing volume and intensity. But, even with changes in better training approaches, we’ll still encounter athletes who fail to translate their fitness capacity to their ability to execute under pressure.

The 2024 CrossFit Games Open is over and if you are reading this, it likely means that you made it through the top 25% cut line and are moving on to the next step - Quarterfinals! In the open there is just one test per week and you can focus more on your “game day” performance…

The bar muscle up has become a staple in CrossFit competitions, frequently appearing in workouts designed to test athletes’ gymnastics proficiency.

The movement involves transitioning from hanging below a bar to pulling the body up and over it finishing with locked out arms above the bar. It’s a seamless combination of a pull-up, a powerful hip drive, and transition into a dip position.