You have spent months training. Your fitness is sharp, your skills are dialled, and your nutrition is on point. Then you arrive at competition and realise you left your grips at home. Or your rope is the wrong length. Or you forgot spare socks.
Competition day has enough variables without equipment mishaps adding to the mix. A well-packed gym bag eliminates preventable stress and lets you focus entirely on performing. Here is everything you need.
The Essential Gear
These are the items you absolutely cannot compete without. Pack them first and double-check before you leave.
Grips
Your Carbon Fibre Grips are arguably the most important item in your bag. Pack your competition pair — the ones you have already broken in and trust. If you have a backup pair, throw those in too. Equipment failure happens, and having a second set of grips can save your competition.
Speed Rope
Never rely on a borrowed rope at competition. Your Speed Jump Rope is sized and tuned to your body and your technique. Pack it with the cable protected — wrapping it neatly around the handles prevents kinks that can throw off your timing mid-workout.
Wrist Wraps
Even if you do not wear Wrist Wraps for every training session, pack them for competition. Adrenaline often pushes athletes to lift heavier than they would in training, and the additional wrist support can make the difference on overhead movements.
Tape
Pack more Thumb Tape and Finger Tape than you think you will need. Between your own use and inevitably helping a teammate, tape disappears fast at competitions. Bring at least two rolls of each.
Clothing and Accessories
Competition outfit (plus spares)
Pack your primary competition outfit and at least one complete spare. Sweaty, chalk-covered clothing between events is uncomfortable and can affect your performance. Having a fresh shirt and shorts for each event is ideal.
Socks
Multiple pairs of Long Socks. If the competition includes rope climbs, you will want fresh, dry socks that provide shin protection. Wet, stretched socks are a recipe for blisters during running events.
Warm-up layers
Competition venues are often cold early in the morning and hot by midday. Pack a hoodie or long-sleeve for warming up, and light layers you can add between events.
Shoes
Bring your training shoes and, if you have them, your lifting shoes. Some athletes also pack running shoes for events with significant running components, though most manage fine with their cross-trainers.
The Gym Bag Itself
A competition gym bag needs to be big enough to hold all your gear but organised enough that you can find things quickly between events. Our 45L Tactical Gym Bag has dedicated compartments for shoes, equipment, and clothing, plus a ventilated section for sweaty gear. At 45 litres, it fits everything on this list with room to spare.
Nutrition and Hydration
Most athletes underfuel on competition day. Your bag should include:
- Water bottle: At least 1.5 litres. Refill at every opportunity.
- Simple carbohydrates: Bananas, dates, rice cakes, or sports gels for quick energy between events
- Protein source: A pre-made shake, protein bar, or chicken and rice for longer breaks
- Electrolytes: Particularly important in Australian heat — pack electrolyte tablets or powder
- Caffeine: If you use it in training, bring it. Competition is not the day to change your routine.
Golden rule: eat and drink what you have practised with in training. Competition day is never the time to try new supplements or foods.
Warm-Up Equipment
- Lacrosse ball: For trigger point release between events
- Resistance band: For shoulder and hip activation during warm-ups
- Foam roller (optional): If your bag has room, a compact roller is useful for longer competitions
Personal Items
- Towel: For wiping down between events
- Sunscreen: Many CrossFit competitions are held outdoors
- Hat or sunglasses: For outdoor venues
- Phone and charger: For checking heat schedules and staying connected
- Cash: Vendor food, parking, and other incidentals
- First aid basics: Band-aids, antiseptic wipes, anti-inflammatories
Night-Before Checklist
Pack your bag the night before. Do not leave it to competition morning when nerves and rush lead to forgotten items.
- Lay out all gear on your bed
- Check off each item against this list
- Test your rope — make sure the bearings spin freely and the cable is kink-free
- Inspect your grips for wear
- Prepare your nutrition — make shakes, pack food
- Charge your phone
- Set two alarms
- Go to bed early
The “Oh No” Kit
Finally, pack a small emergency kit for the things that go wrong:
- Spare rope cable (if your rope supports swappable cables)
- Extra tape
- Backup grips
- Safety pins (for number bibs)
- Hair ties and bobby pins
- Blister plasters
- Nail clippers (hangnails during competition are brutal)
A well-packed bag will not make you fitter, but it will remove every preventable obstacle between you and your best performance. Prepare well, compete hard.