Get Your Free Week Trial Today! | 317-407-4512

How to Train for the CrossFit Open

The Open starts in four weeks. It is crazy how the time flies. I remember last year working on opening up our box during this time of year, and being really excited to host the workouts in 2017. Well, 2017 is here, and the CrossFit Open is basically here, as well. How are you going to make sure you’re ready for CrossFit’s toughest test?

Don’t Panic

Yes, four weeks is not a long time. You’re probably thinking, there isĀ NO WAY I’m going to be ready for these workouts! Slow your roll. You’d be shocked how quickly you can gain conditioning. Back in college, we’d have guys not do legitimate fitness conditioning until about one month away from our fitness test, and still pass with flying colors. Just like you lose strength and conditioning quickly with a week off, hard work gains it back pretty quick, as well.

Get a Plan

There are a ton of options out there on training for the Open. First, though, you should probably ask yourself, what am I training for? Do you believe you can compete at the regional level? Are you wanting to be a Games athlete? See how you stack up with those around you? Learn what your weaknesses are and what you should be focusing on? All of these are great goals, and have some overlap. However, they are very distinct. A Games athlete isn’t going to taper for the Open the same way a regional hopeful is. They know they can make it; the regional athlete is just dying to get to the next step.

Identify your goal, and then train for it. If you are looking for weaknesses, don’t change your program. Go into each Friday night just ready to go balls to the wall, and then evaluate after. Did you die on the 18 Minute AMRAP? Probably need some focus on muscular endurance. Did you fail to finish a workout due to a heavy snatch? Gotta get that under your belt by next year. Muscle ups beat you again? Time to drop a couple pounds and smash gymnastic movements in the face. Whatever it is, you have to identify it first to improve.

In the meantime, here are a couple good articles from Breaking Muscle and Train Heroic on training for the CrossFit Open.

Treat it like what it is, a competition

Look, you wouldn’t go into an exam without any prep or guidance. While I know some people claim they will pull all nighters to cram for an exam, in general being mentally and physically prepared go hand in hand. Get enough rest, eat well, sleep a ton, and drink less. Oh, and the day before, DONT DO MURPH. Or any other crazy hard WOD. Take it easy on Thursdays. Make it an easy moving recovery session. You need to be totally prepared for the beast that is Friday night, and being sore isn’t going to do that for you.

Also, it is a competition, so try to “win” in whatever way you can. Maybe you just want to get your first ever muscle up/pull up/hand stand push up. This can be your win. Maybe you’re just very new to this CrossFit stuff and want to experience the flagship events. Cool, just show up and you’ve won. Maybe a benchmark will show up. PR that jazz. It isn’t about beating Katrin or Ben Smith. It’s about being a better you. So whatever that looks like, go be it.

Other Posts You Might Like

Does Calorie Counting Work?

Talk about a big topic, huh? Calorie counting is at the foundation of many popular diets including macros, keto, and of course a basic calorie counting plan focused on a set number, regardless of what the breakdown of nutrients is. However, a lot of research indicates that calorie counting is an inexact science at best, … more »

Can I eat Halloween candy while on a nutrition program?

Happy Halloween! For most of us, Halloween has a lot less to do with goblins and vampires, and a lot more to do with candy, cookies, and other treats. If you have an event coming up that you need to look or perform a certain way, maybe lay off the Snicker’s bar, but if you’re … more »

4 Steps to Create Your Meal Plan

I’ve heard way too much hate on meal plans lately – some of it even coming from my own mouth. The intention behind dissing meal plans is good. If you create a meal plan full of food someone hates, it’s a terrible plan and they won’t follow it. But, honestly, who does that? As a … more »

Weight Loss Program: How CrossFit Helps You Lose Weight

It has been very trendy lately to talk about fat loss more than weight loss – and I understand why. Fat loss implies that you’re loosing bad weight while retaining muscle a.k.a. good weight. However, losing strictly body fat is an extremely challenging thing to do. It requires a lot of attention to your nutrition, … more »

Top 10 Ways to Eat Healthier

Note: this post regarding the top 10 ways to eat healthier is adapted from a podcast done by Ben Bergeron, the owner of CrossFit New England and coach of extremely successful CrossFit athletes including Katrin Davidsdottir, and Cole Sager. Nutrition is the starting block for any fitness improvements. The truth is I’ve worked with a … more »

CrossFit Workouts: What to expect from CrossFit at Summit Strength

I was reading a post earlier today from Two Brain Business, one of the best fitness business companies out there, and they talked about the CrossFit licensee model vs. a franchise model. Why does this matter for you? Because every CrossFit box you go into is going to be a different experience. When you go … more »

Ready to transform your life? View Our Memberships