Prepared Compete

STORM

Strength bias. Complete fitness.

26 October – 20 December 2026

8 Weeks | 6 Benchmarks | 1 Complete Program

Eight weeks of strength-biased training, with continued development across every area of CrossFit® fitness.

STORM is an eight-week strength-biased training block designed to develop strength, skill and performance across the full spectrum of CrossFit® fitness.

With additional emphasis on selected strength progressions, STORM continues to deliver the varied training needed to prepare for CrossFit® and functional fitness competition.

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The STORM philosophy

A shift in emphasis. Not a change in direction.

STORM introduces a more focused approach to training without sacrificing the variety that defines Prepared Compete.

Throughout the eight weeks, selected movements and physical qualities receive additional programming attention through structured progressions.

However, these progressions represent only part of the overall training.

Athletes will continue to develop strength, Olympic weightlifting, gymnastics, aerobic capacity, high-intensity conditioning and mixed-modal performance.

The goal remains unchanged: developing complete, well-rounded CrossFit® athletes who are prepared for whatever competition demands.

More emphasis on strength. No less commitment to complete fitness.

Block timeline

Eight weeks. One direction.

Week 1

Establish

26 October – 1 November

Six benchmark tests establish current performance levels across strength, weightlifting, gymnastics and endurance.

Weeks 2–7

Develop

2 November – 13 December

Six weeks of progressive training, with additional emphasis on the qualities highlighted by STORM.

Regular CrossFit® training continues across all areas of fitness.

Week 8

Retest

14–20 December

Repeat the same six benchmarks under the same standards to measure progress.

After STORM

Reset

21 December – 3 January

Two weeks of more relaxed Christmas and New Year training before the next Compete block begins.

The six STORM benchmarks

Test. Train. Retest.

Max Strength

Back Squat 3RM

Build to the heaviest successful set of three repetitions.

MeasuresMaximal lower-body strength.

Speed Strength

Snatch + Hang Snatch

Build to a maximum unbroken complex:
1 Snatch + 1 Hang Snatch

The Hang Snatch must begin above the knee. Power or squat variations are permitted.

MeasuresWeightlifting strength, technical proficiency and explosive power.

Strength Endurance

For Time

30 Cleans
30 Shoulder to Overhead

Load: 85 kg men / 55 kg women

MeasuresHeavy barbell cycling capacity and muscular endurance.

Gymnastics Pull

12-Minute AMRAP

1 Legless Rope Climb (15 ft)
50 Double Unders

MeasuresUpper-body pulling endurance, gymnastics efficiency and repeatability.

Gymnastics Push

For Time

50 DB Walking Lunges
30 Handstand Push-Ups
40 Front-Rack Walking Lunges
20 Deficit Handstand Push-Ups
30 Overhead Walking Lunges
10 Strict Handstand Push-Ups

All lunges use 2 × 50-lb dumbbells.
Deficit: 3.5 inches.
Time cap: 15 minutes.

MeasuresGymnastics pressing endurance, overhead strength and muscular stamina.

Endurance

5 Rounds for Time

45 Cal Row Erg
30 Cal Echo Bike
15 Burpee Box Jump Overs (60/50 cm)

Time cap: 45 minutes.

MeasuresSustained mixed-modal conditioning and the ability to maintain output under fatigue.

The tests are our measuring points. Not the limits of our training.

These benchmarks help us track development throughout STORM, but they do not dictate every workout. Athletes continue to train across the full range of physical qualities required for competitive CrossFit®.

What does training look like?

Complete training. Targeted progressions.

You still receive the full Prepared Compete programming experience. Every category remains present throughout the block — even when some receive additional attention.

Athlete training on the competition floor

Strength

Progressive squatting, pressing, pulling and accessory strength.

Olympic Weightlifting

Snatch and clean & jerk development, technical work and barbell cycling.

Gymnastics

Strength, skill, endurance and higher-skill movement development.

Conditioning

Short, medium and longer-duration mixed-modal workouts.

Aerobic Development

Intervals, machine conditioning and sustained efforts.

Accessory & Athletic Development

Targeted accessory work, trunk strength, unilateral development and other supporting physical qualities.

Can I join after STORM has started?

You don't need to start at week 1.

Prepared Compete is designed to be accessible throughout the year.

While joining at the beginning of a block allows athletes to complete the initial benchmarks and follow every progression, it is not a requirement.

If you join during STORM, you'll still receive complete daily programming and can begin developing your strength, skill and conditioning immediately.

You may miss the initial testing week, but you can still participate in the remaining training, work towards the final benchmarks and establish results to build on in future cycles.

Don't wait for the next block. Start training when you're ready.

Join Prepared Compete

What's next?

One block. Part of a bigger plan.

STORM introduces the new Prepared Compete block structure.

Throughout the year, the program will move through different training phases, each with its own identity, training emphasis and opportunities to measure progression.

The emphasis will change. The commitment to complete CrossFit® development will not.

STORM
SURGE
FORGE
IGNITE
IMPACT

Ready to enter the storm?

Eight weeks of purposeful, progressive training.

Strength bias. Complete fitness.

Join Prepared Compete