Training for the CrossFit Games isn’t for the faint of heart—especially when you’re aiming for your sixth title in your seventh appearance.
In a recent behind-the-scenes video, CrossFit Masters Champion Jason Grubb walked viewers through one of his intense two-a-day training Fridays, revealing the level of discipline, structure, and recovery it takes to perform at the top of the sport.
From strategic hydration to full-body workouts that push mental and physical limits, every detail counts in preparing for elite competition.
And with just weeks to go before the Games, Grubb is leaving nothing to chance. Here’s what his day looks like—including why recovery plays as big a role as barbells and box jumps.
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Start Hydrated, Stay Hydrated
For Grubb, mornings begin with intentional hydration. Before any physical work starts, he mixes LMNT electrolytes with water, splitting it between two bottles. These include a combination of:
- Electrolytes from LMNT – Especially important for grueling summer sessions in Alabama’s humidity.
- Beta-Alanine – Supports muscular endurance during high-intensity efforts.
- Creatine – Aids muscle recovery and strength output.
“I’m absolutely loving the lemonade salt,” Grubb says. “It’s salty, tart, and super refreshing.”
He drinks nearly a full bottle before starting his morning conditioning, saving the second for during the session—a strategy that helps maintain energy and focus over long efforts.
Morning Session = Conditioning Focus
The first session of the day is built around capacity work, often described by Grubb as “a little bit boring, but very necessary.” This particular Friday consisted of:
- 2 minutes hard effort on the bike
- 2 minutes hard effort on the SkiErg
- 3 rounds total
- Followed by 30 minutes of Zone 2 cycling
While these sessions may not be flashy, they’re a critical foundation of elite performance—supporting engine-building and recovery between intense movements in competition.
To stay engaged, Grubb watches TV shows during these longer slogs. He recently finished Better Call Saul and is on the hunt for new series to ride out the last few weeks of Games prep. “I’ve already done Breaking Bad three times. I’m open to suggestions,” he laughs.
Fueling Between Sessions
Post-conditioning, it’s time to shower and refuel. Grubb keeps meals consistent and practical, balancing carbs, protein, and fats to recover and prepare for the evening’s work.
One common meal includes:
- Yogurt
- Coffee
- Rice with a little cheese
He consumes at least two such meals between sessions, emphasizing a predictable diet that meets his needs without complicating digestion or prep time.
Afternoon Session: The Main Event
The second training block is all about power, strength, and skill. It kicks off with muscle-up work and builds progressively toward heavy Olympic lifts and complicated metabolic conditioning.
Early Gym Work
- 9 rounds of 5 bar muscle-ups, starting every 45 seconds
A primer if you will—warming up the upper body, dialing in technique, and adding 45 reps to the training log before getting into heavy lifting.
Olympic Lifting Block
- 6 sets of: 1 power clean + 1 squat clean + 1 jerk
- 2 sets of heavier squat clean and jerks
“I hit my numbers, and it felt really good,” Grubb comments. “Since my back injury, I’d say I’m pretty much back to 100%.”
Conditioning and Battery Work
After weightlifting, it’s time to spike the heart rate again.
- 10-minute EMOM (Every Minute on the Minute)
- Minutes 1–5: 5 box jump overs + power clean and jerk @ 70% of 1RM
- Minutes 6–10: 5 box jump overs + 1 squat clean @ 70% squat clean 1RM
Grubb calls it “fun stuff, hard stuff.” The idea is to train endurance under fatigue while reinforcing explosive movement patterns with moderate intensity.
Accessory and Finishing Work
No session is complete without some reinforcement and stamina testing.
- 50 dumbbell box stepovers + 2 ring muscle-ups EMOM – finished in under 5 mins
- 3 minutes rest
- 100 calories on SkiErg with 1 rope climb every minute – completed in 7:40
“My pulling muscles were toast by the end,” he admits, underlining just how much volume elite athletes are managing daily.
Why Recovery Timing Matters
With 5–6 hours separating his two training blocks, Grubb reminds viewers that this recovery time is critical.
“If you’re going to train this much, that space between sessions really matters. You have to refuel, reset mentally, and just let the body come back down.”
He also stresses balancing intensity—keeping the morning as “lighter” capacity work and using the later session for heavy lifting, gymnastics, and high-skill movements.
Recovery Beyond Rest
Wrapping the day doesn’t just mean a hot shower. Grubb schedules regular body work—sports massage, muscle release therapy, and targeted stretching.
“I’m working on the left side—the glute, hamstring, hip capsule. All of it. That left leg can be a little problematic. So, we’re keeping it in check.”
Longevity: The Long Game of a Champion
Grubb emphasizes that CrossFit isn’t just about pushing through pain or building muscle—it’s about playing the long game.
“I want to be able to compete for years and be healthy for the long term. Not just for the next event.”
Even with a love for training all day long, he’s aware of the limits. Smart programming, hydration, sleep, nutrition, and recovery are what allow him to pursue athletic excellence year after year.
Takeaways from a Day of Elite-Level Training
- Structure matters. Each session has a distinct focus—either capacity or intensity.
- Recovery is scheduled, not optional. Spread sessions apart and fuel efficiently.
- Real food works. Keep meals simple, consistent, and based on function—not trends.
- Pain is feedback, not a challenge. Address small imbalances before they become big ones.
- Joy fuels progress. Training should be something you love, even when it’s hard.
For aspiring athletes and weekend warriors alike, Grubb’s routine offers valuable lessons: consistency beats flashy routines, and success is built more in the quiet moments—the meals between, the boring capacity work, the prehab massage—than it is on competition day.
“Your best days are ahead of you,” Grubb signs off. And with preparation like this, he’s proving that every single day.
