Practice that actually makes you better
Practice that does not challenge you does almost nothing for you. You learn from what goes wrong, and against weaker players nothing goes wrong. You only confirm what you can already do.
1. Cut what you win anyway
Matchmaking 1v1s against players you beat anyway can go almost completely, and so can Reload.
2. Tokens for fights
Tokens are the best fight practice. Every round you face a different strong opponent, and mistakes get punished. Ten first to 5s against ten different players teach you more than ten against the same friend, because you learn to adjust to a new style instead of figuring out one player.
3. Creative against players who beat you
Play Creative against people you lose to and watch how they pressure and how they peek. Take what works into your own game. If you never pick up anything new from your opponents, they are too weak.
4. Solo ranked as fight practice
Key everyone you see and never play for placement. In ranked the number of fights is the point, not your placement. Ping, frames and meta are the same as in a cup, so a ranked fight is closer to a cup fight than one on a box fight map. In a cup it is the opposite, see Take or leave.
5. Endgame mechanics before the tournament
Whatever decides an endgame, like jumping into a box, has to work almost every time on the first try before the tournament. Practice it on a mechanics map. A second try in the endgame is a fight you give away.