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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 Makes The Protocol Unique?
Silos: Every athlete is unique. We create individualization within The Protocol to give you the ideal workout.
Coach’s Notes: I’ll be there along with you every step of the way, writing movement cues, pacing strategy & more.
The Whiteboard: Each week of The Protocol has its own forum dedicated to interaction with your coach and other athletes completing The Protocol. Record workout results, share your PR’s and join in on some friendly trash talk.
The Name Game: Saturday’s in the Protocol are a chance to refine your ability to compete in Open-style workouts. Each workout will feature an announcement video with tips, strategy and pacing to help you maximize your ability to perform well at novel tests of fitness.
Access to The Program Vault: The Protocol is just one aspect of what is included in your Premium membership. Included in your monthly subscription is access to The Vault, which features download links for every program and eBook ever put out by ZOAR Fitness.
Access to Pro Articles: A lot of the training-related articles I put on the site are free. However, there are certain topics that I have spent a lot of time analyzing and developing that I want to keep secret. Things like strength ratio data, Energy Systems Testing analysis, cycle speed calculators, etc. are resources I have developed to give ZOAR Fitness Athletes an edge over their competition. Join premium & be in the know.
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.
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