The Importance of Deloading Before a CrossFit Competition
In the world of CrossFit, the mentality is often “go hard or go home.” However, as any experienced athlete knows, smart training isn’t just about pushing limits—it’s also about giving your body time to recover and rebuild. A strategic deload week before a CrossFit competition can be the difference between hitting PRs and hitting a wall.
But when is the optimal time to start your deload?
What should your sessions look like in the days leading up to a competition?
Volume? Intensity? Session length?
We’ll answer these questions below, as well as explore why you should consider a deload week as a crucial part of your pre-competition training plan and how to make the most of it.
What is a Deload Week?
A deload week is a planned period of reduced training volume. Unlike a complete rest week, a deload involves reducing the amount of reps and training time to allow your body to recover while keeping you moving.
During this week, you’ll decrease total reps and overall workout load but still focus on movement quality and skill refinement. Think of it as putting the final polish on all the hard work you’ve put in over the last few months of training.
In truth, different coaches and sports deload differently. Some prefer to reduce intensity, while others prefer to reduce both volume and intensity.
At GRIT, we have found through trial and error that reducing volume while keeping intensity relatively high primes the body best leading into competition.
Why Do I Need to Deload? Can’t I Just Train Straight Up to the Competition?
We all know how taxing CrossFit can be on the body. This high level of exertion can cause micro-tears in muscles, stress on joints, and accumulated fatigue on the central nervous system (CNS).
A deload week lets the body recover from this cumulative strain, allowing it to rejuvenate and rebuild stronger. By reducing volume during a deload week, you allow muscles and tendons to recover while still moving to encourage blood flow and circulation throughout the body. This lets you arrive on competition day feeling fresh, with your movement patterns in peak condition.
It’s also important to note that our central nervous system takes longer to recover than muscles do. Fatigue in your CNS affects everything from reaction time to coordination and focus. If your CNS is overtaxed, you won’t be able to generate the explosive power and mental clarity you need for a competition.
But Won’t I Lose Strength and Fitness If I Take Time Off?
No, a strategic deload doesn’t cause detraining. Instead, it helps you maintain the progress you’ve made over the cycle, allowing your body to feel fresher and more conditioned.
After a deload, most athletes find that they’re able to perform even better because they’ve allowed their bodies and minds to absorb the benefits of previous training sessions. Besides, at that point, most of the hard work has been done—you won’t lose strength or fitness, nor will you gain any.
How Do I Structure a Deload Week?
The specific structure of a deload week may vary based on your individual training history and the demands of your upcoming competition, but here are some general guidelines to consider:
Reduce Volume
Time in the Gym: Spend no more than 1 hour in the gym.
Reps and Load: Reduce the total amount of reps on all weightlifting and strength pieces.
Include Low-Impact Monostructural Work
This promotes blood flow, aids recovery, and prevents soreness.Prioritise Movement Quality
Refine movement patterns, focus on skills, and address weaknesses.Prioritise Recovery
Ensure optimal nutrition, sleep, and hydration.Focus on Mobility and Flexibility
Even if you don’t typically value this work, it helps the body and mind relax into a parasympathetic state.
My Ideal Deload Before a Competition
I start my deload 6 days prior to a competition.
6 Days Out
No Training
5 Days Out (60-Minute Session)
Lifting: Work up to 85% of my Snatch or Clean & Jerk
Squat: 3 x 3
Metcon:
10–15 minutes
RPE: 8
Low-impact
Use at least 1–2 monostructural exercises
4 Days Out (60-Minute Session)
Lifting: Work up to 85% of my Snatch or Clean & Jerk
Pulls: Snatch or Clean Pulls – 3 x 3
Metcon:
10–15 minutes
RPE: 8
Low-impact
Use at least 1–2 monostructural exercises
3 Days Out (60-Minute Session)
Lifting: Work up to 85% of my Jerk
Metcon:
10–15 minutes
RPE: 8
Low-impact
Use at least 1–2 monostructural exercises
2 Days Out
No Training
1 Day Out
Light EMOM (15–20 minutes):
150m Run
150m Row
150m Ski
1-Minute Plank
Rest
Competition Day
Show up, feel fresh, and crush it!
Final Thoughts
Incorporating a deload week into your training plan is a simple but effective way to maximise your performance on competition day. Instead of seeing it as a break, view it as a critical part of your overall strategy.
A deload week lets you enter competition primed and ready, both physically and mentally, so you can show up and perform at your absolute best. Train hard, recover smart, and trust the process. Good luck!
Need Help?
Let us take care of your deload week!
Join GRIT, and we’ll handle all the hard work for you.
Shoot us an email or DM for more information.
Thanks,
Liam Mulligan