Your Guide to Dominating 3v3 This Weekend!

Infused CrossFit and OT always puts on a great competition for the 3v3 Throwdown. It's always a fun day. It's a great opportunity to show how hard you and your team have been working, and have a lot of fun in the process!

So here are our top tips for maximising your 3v3 performance.

Firstly, you may want to make some changes to your training this week. These changes come in four different categories, training, movement preparation, nutrition, and your mental preparation. We've put together a guide for you, starting from a week out, telling you what you should (and shouldn't) be doing in these four areas every day. You can check out our guide at What to do in the Days Before a Competition.

One of the things we talk about in this guide is the taper. Like to learn more about how to taper? Interested in the science and the research? Check out Pre- Competition Tapering.

In the last few days before the competition (one to three days, depending on how seriously you're taking it), there is a specific routine you should follow to make sure your body is well recovered and moving well. It would be a great idea to do these with your team. You can find this complete routine at Pre- Competition Movement Preparation.

And finally, there's competition day! You've worked hard in training, you're well prepared and well recovered - so don't drop the ball during the competition. What you eat and how you fuel your body is so important. You'll probably be in 'fight or flight' mode all day, and your sympathetic nervous system will be working overtime! This is why you never feel like eating during a competition, and why you're always so exhausted at the end of the day (as your adrenaline crashes). But eat you must, and you can find our guide of exactly what to do at Fueling Your Body on Competition Day. Want to know what to have after each event, the good news is, chocolate milk may be the best thing for you! You can find out why right here: Post Workout Nutrition - Literature Review.

And of course, after the comp, you can sometimes be a bit hard on yourself, so read Respond, Don't React, to Competition Failure!

Hopefully this all helps you and your team!

In the end it's all about having a great fun day of competition with good mates. Good luck!

Dan Williams's picture

Dan Williams

Dan Williams is the Founder and Director of Range of Motion. He is an Accredited Exercise Physiologist and Exercise Scientist with a Bachelor of Science and a Bachelor of Exercise Rehabilitation Science. Dan is a CrossFit Coach (at CF Games Level) and four time CrossFit Regionals Athlete.