The Protocol

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Answering, “Is The Protocol for me?”

The Protocol is our competitors program.

The program is written for a Quarterfinals to Semifinals Bubble Athlete.

This generally includes athletes between the 85th & 99 Percentiles on the worldwide CrossFit Open leaderboard.

Here are some important metrics, we want you to be able to hit for this program to be most beneficial for you…

Strength:

I can hit at least this much for singles consistently in unfatigued settings…

• Snatch | Male 165, Female 115
• Clean & Jerk | Male 225, Female 155
• Back Squat | Male 275, Female 175
• Deadlift | Male 315, Female 215

Skills:

I can hit singles consistently of these movements in unfatigued settings…

• Bar Muscle-Up
• Ring Muscle-Up
• Rope Climb (with Legs)
• Strict Handstand Push-Up

If you have these numbers…

…then you’re ready to start The Protocol, although it’s possible some pieces are at the edge (or beyond) your current abilities.

But don’t worry, this is exactly why we individualize through Silos, prescribe percentages, and write coach’s notes.

If you’re an athlete who has well above these numbers…

…Great! The program is written in a way that allows high-level athletes to reach new heights.

We have athlete in the top 1% of the sport who follow The Protocol.

Trust me, it will push your limits in the ways you need it most, allowing you to raise your performance ceiling.

If you’re an athlete who doesn’t have a few of these…

…while The Protocol is beyond your current abilities, we still want to help you grow as an athlete.

Refining your lifts and mastering all the skills is one of the most challenging aspects of CrossFit and having a 1-on-1 Coach invested in the process with you in an invaluable asset.

What Equipment Do I Need?

Anything your would need to compete at the CrossFit Quarterfinals, you will be expected to have for The Protocol. Although, equipment substitutions are obviously fine when necessary.

Want to view some sample weeks?

Week of 3.28.22

Week of 11.29.21

Week of 6.7.21

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$49 / Month

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