Competitive CrossFit Training in Miami and Fort Lauderdale: Our Next TST Cycle

Team Soul Training’s next cycle will run for 11 weeks, with the final two weeks leading into the 2027 Wodapalooza Online Qualifier.

Athletes training with us at Team Soul Miami and Team Soul Fort Lauderdale, along with everyone following TST remotely through SugarWOD, will begin shifting toward the competitive CrossFit season.

The objective of this cycle is to continue developing a stronger and more resilient athlete. We will still practice the sport throughout the cycle, but we also have time to improve the strength, movement quality, and work capacity that will allow us to handle more specific competition training later in the year.

Here is what athletes can expect over the next 11 weeks.

Compound Strength Work

Our primary strength work will focus on squats, presses, pulls, and unilateral movements.

We are not going to spend the entire cycle chasing one rep maxes. We will take the time to build strength while improving movement quality, positional awareness, and consistency under heavier loads.

As the cycle progresses, athletes will work toward heavy doubles and singles, with a heavy focus on the competition back squat. We want those heavier attempts to come after several weeks of productive training instead of testing simply for the sake of testing.

Absolute strength continues to be extremely important in competitive CrossFit. That strength becomes much more useful when an athlete can maintain good positions and continue accessing it as fatigue accumulates.

Olympic Weightlifting for Competitive CrossFit

Olympic weightlifting will continue to be a major part of TST programming.

Athletes will work on improving technique in the snatch and clean and jerk while progressively building the ability to perform heavier lifts consistently. We will also spend time developing the positional strength needed to maintain good mechanics as loads increase.

Hitting a heavy lift while fresh is important, but it is only one part of weightlifting for competitive CrossFit. Athletes also need to repeat moderate to heavy lifts during workouts without allowing their technique to fall apart.

This cycle will include technical work, percentage work, barbell cycling, and lifting under fatigue. We want athletes to become better weightlifters, but we also want those improvements to transfer directly into competition.

Aerobic Development and Tuesday Running

Conditioning will continue to prioritize aerobic development through mixed conditioning, machine work, running, and intervals.

A stronger aerobic system helps athletes maintain their pace, recover between movements, and repeat hard efforts throughout a workout. It also improves recovery between training sessions and across multiple days of competition.

Our Tuesday speed running sessions will remain a staple of the program at both Team Soul Miami and Team Soul Fort Lauderdale. These sessions will focus on running mechanics, speed, efficiency, and repeatability.

Running continues to be one of the most overlooked parts of competitive CrossFit, even though it regularly appears in competition and can expose an athlete’s weaknesses very quickly.

Most athletes understand that weightlifting and gymnastics require regular technical practice. Running should be approached the same way. It is a skill, and it improves when it is trained consistently and with purpose.

Shoulder and Knee Health

Accessory work will play an even larger role during this cycle.

We will continue programming dedicated shoulder and knee health sessions designed to improve joint stability, tendon capacity, movement quality, and tolerance to training volume.

We want to address these areas before an athlete is dealing with pain or is forced to modify training. Strengthening the tissues surrounding the shoulders and knees helps athletes tolerate the volume that comes with training for competitive CrossFit.

This work might not always be the most exciting part of the program, but it is necessary for athletes who want to continue progressing and training consistently.

Core Strength and Thoracic Mobility

Athletes will see more work dedicated to rotational core strength, the oblique slings, and thoracic mobility.

These areas play an important role in transferring force between the upper and lower body. They also influence positions in Olympic weightlifting, gymnastics, running, carries, and rotational movements.

A stronger and better coordinated trunk creates a more stable base for the arms and legs to work from. Improving thoracic mobility can also help athletes access better overhead and front rack positions without constantly compensating somewhere else.

Upper Body Accessory Training

Upper body accessory work will continue to be divided into dedicated pushing and pulling sessions.

These workouts will use bodybuilding movements to add muscle and strengthen the shoulders, upper back, arms, and trunk. This additional volume supports overhead strength, gymnastics capacity, barbell control, and long term shoulder health.

Competitive CrossFit athletes need more than a good engine and a few advanced skills. They also need enough muscle and general strength to tolerate the amount of training required by the sport. That development cannot always come from adding more conditioning.

Primary and Secondary Sessions

We will continue using double session days three times per week. These days will include a Primary session and a Secondary session.

The Secondary sessions give athletes an opportunity to accumulate additional aerobic work, accessory training, mobility, and recovery without trying to fit everything into one session.

These sessions are highly encouraged, but they are not mandatory. Athletes should complete them based on their schedule, recovery, experience, and current training capacity.

More work is not automatically better. If the Secondary sessions are consistently reducing the quality of your Primary training, speak with a coach and adjust the volume.

Competitive CrossFit Training in South Florida

TST is designed for athletes who want a more competitive approach to CrossFit training.

Some athletes following the program are preparing for their first local competition. Others are working toward Wodapalooza, Semifinals, or long term goals within the sport. The program provides structure and progression while still giving athletes room to adjust movements and training volume to their current abilities.

Athletes at Team Soul Miami and Team Soul Fort Lauderdale receive in person coaching, movement feedback, scaling support, and access to a community that understands competitive training.

You do not need to be an elite athlete to begin training with more purpose. You need to be willing to learn, remain consistent, and approach each session according to its intended goal.

MIH Games 2026

This cycle also lines up well with MIH Games on October 17 and 18 at CrossFit Yellow Falcon in Wynwood, Miami.

MIH is a two person team competition with five workouts and RX, Intermediate, and Scaled divisions, giving athletes of different experience levels an opportunity to compete. The RX and Scaled divisions include male and male and female and female teams. The Intermediate division also includes a mixed team option.

We expect several athletes from Team Soul Miami and Team Soul Fort Lauderdale to participate. Since everyone following TST should be in great shape as we approach the Wodapalooza Online Qualifier, MIH gives our local athletes an excellent opportunity to test that fitness on the competition floor.

Follow TST Through SugarWOD

Continue following the program through SugarWOD and log your results after every session.

Include your scores, weights, scaling choices, and any notes that provide useful context. Tracking your training gives you a more accurate picture of your progress and gives our coaching staff the information needed to identify trends and make better programming decisions.

Your feedback also plays a large role in how TST programming continues to develop. If you have questions about a workout, scaling, managing the additional sessions, or preparing for competition, speak with one of our coaches or contact us at [email protected].

If you are looking for competitive CrossFit training in Miami or Fort Lauderdale, or you want help preparing for MIH Games, Wodapalooza, or another local competition, contact Team Soul to learn more about training with TST at either of our South Florida locations.

Thank you for continuing to trust Team Soul with your training.

See you guys on the floor. XO

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