Master the Skills of Competitive Functional Fitness

Master the Skills of Competitive Functional Fitness With The Final Module of Mixed Modal

Mixed Modal is the most comprehensive course on competitive Functional Fitness to date and the brainchild of James FitzGerald, inaugural CrossFit Games winner. This digital course is designed for coaches and athletes alike and details conditioning requirements, sport-specific program design, and a  breakdown of required skills. We are excited to announce that the fourth and final module of the course, Skill, has officially been released.

(Learn more about Mixed Modal here.)

The prior three modules, Sport, Energy, and Practice, set the scene for Skill by diving into Functional Fitness as a whole, covering sport-specific progressions, and focusing on how to attain maximal physical potential.

Skill Modules

Skill, the fourth and final module in Mixed Modal, divides the skills within competitive Functional Fitness into three separate chapters:

  • Cyclical
  • Loaded
  • Unloaded

Each chapter covers the functional volume, complimentary movements, non-complimentary movements, and how to program progressions for each. Giving coaches everything they need to truly master the skills required for competitive Functional Fitness.


In this section, James covers the six specific tools used for testing the aerobic system in competitive Functional Fitness, the AirBike, rower, treadmill, versaclimber, double unders, and Ski Erg along with the functional volume an athlete needs to be capable of in order to be competitive.


This section includes the loaded skills needed for competition, the number of repetitions of each an athlete should be able to complete, and how to progress each movement.

  • Clean
  • Clean and jerk
  • Snatch
  • Jerk
  • Back squat
  • Overhead squat
  • Front squat
  • Deadlift
  • Thruster
  • Kettlebell Swing


James gives coaches some key performance indicators in this section by detailing the number of repetitions that are required for each movement in order to be competitive in the sport.

Mixed Modal is the most comprehensive course on competitive Functional Fitness to date created through James FitzGerald’s 20+ years of personal experience as a coach and athlete. This is your opportunity to learn every aspect of the sport.

Buy Mixed Modal

CrossFit® is a registered trademark of CrossFit, Inc. OPEX Fitness’s uses of the CrossFit® mark are not endorsed by nor approved by CrossFit, Inc., and OPEX Fitness is in no way affiliated with nor endorsed by CrossFit, Inc.

(Visited 207 times, 1 visits today)

Leave a Reply

Your email address will not be published. Required fields are marked *