COMPETE PROGRAM

The Black Flag COMPETE Program is tailored for elite CrossFit and Functional Fitness athletes aiming to excel in the CrossFit Semifinals and CrossFit Games. This personalized program operates independently, focusing on propelling our athletes to reach their utmost potential within the sport. OUR MISSION: Our mission is to curate an exceptional training regimen that cultivates the finest competitive fitness athletes globally. IMPORTANT: Please be aware that this program is highly competitive, and opportunities will be limited.

THIS PROGRAM IS IDEALLY SUITED FOR

CrossFit athletes operating at an advanced level, aspiring to ascend to the pinnacle of the sport.
Individuals striving to establish themselves as professional fitness athletes.
Those who possess the requisite time and resources to engage in training at the most elevated levels.

Qualifications for admission to the Black Flag COMPETE program encompass:

Attaining a position within the top 750 during prior years’ quarterfinals within your respective region.
Masters Athletes securing a place within the top 100 in the Semifinals.
Demonstrating lifts that meet or exceed the minimum strength requirements (refer to the attached guidelines).
Achieving scores that meet or surpass the average standard across the three foundational workouts (attached).
Proficiency in executing all advanced gymnastic skills, including muscle-ups, handstand walking, and similar maneuvers.
Readiness and willingness to engage in training a minimum of two times per day on most days of the week.
Dedication to embracing all facets of the program, including lifestyle adjustments, nutritional considerations, and strategies for optimal recovery.

Kindly note that if you desire to train with Black Flag COMPETE but are unable to fulfill the aforementioned prerequisites, participation will necessitate payment of the full program price.

BENEFITS & EXPECTATIONS

YOUR BENEFITS

Elite Programming crafted to elevate your performance.
Monthly Stipends to support your dedication.
On-site Coaching for personalized guidance.
Coaching Feedback is delivered via email, text, and video chat.
Real-Time Input and Weekly Feedback to fine-tune your progress.
Targeted Programming designed to secure your spot in the CrossFit Semifinals and CrossFit Games.
Custom Coaching to enhance your specific areas of growth.
Travel Stipends to facilitate participation.
And much more…

PROGRAM EXPECTATIONS

Willingness and Availability to train, with a minimum commitment of twice daily sessions.
Dedication to Embrace all Program Elements, including lifestyle, nutrition, and recovery strategies.
Coachability and Receptiveness to constructive feedback and meaningful discussions.
Openness to Explore various Training Programs and Systems.
Willingness for Open Communication.
Weekly Training at the primary location of Black Flag Athletics.
Active Social Media Presence to promote yourself, the training journey, and the program.

* Please note that admission into the Black Flag COMPETE program remains solely at the
discretion of the Black Flag COMPETE Coaching Staff. Click Here to Email Head Coach Tom Rini

COMPETE MINIMUM REQUIREMENTS

LIFT MINIMUM REQUIREMENTS

LIFTS	MEN	WOMEN	MASTERS MEN	MASTERS WOMEN
STRICT PRESS	185	125	155	95
BENCH PRESS	295	175	225	125
DEADLIFT	475	285	405	225
FRONT SQUAT	325	215	275	165
BACK SQUAT	365	245	285	195
OVERHEAD SQUAT	295	185	235	135
SNATCH	240	155	185	125
CLEAN	315	215	225	155

GYMNASTIC MINIMUM REQUIREMENTS

MOVEMENTS	MEN	WOMEN	MASTERS MEN	MASTERS WOMEN
RING MUSCLE UP	12	8	8	5
BAR MUSCLE UP	15	10	8	3
STRICT PULL-UP	18	15	10	6
STRICT HSPU	18	15	10	5
HANDSTAND WALK	50′	50′	30′	30′

MONOSTRUCTURAL MINIMUM REQUIREMENTS

PIECE	MEN	WOMEN	MASTERS MEN	MASTERS WOMEN
5K RUN	21:00	23:00	24:00	26:00
2K ROW	7:00	7:35	7:20	8:05
10:00 BIKE	200 cal	150 cal	150 cal	130 cal

MIXED MODAL MINIMUM REQUIREMENTS

WORKOUT	MEN	WOMEN	MASTERS MEN	MASTERS WOMEN
OPEN 23.1	10:00	10:00	12:00	12:00
QF 23.3	7:00	7:00	N/A	N/A
OPEN 18.2a/b	5:00/315	5:00/215	6:00/275	6:00/175