How To Prepare for your First CrossFit Open
This past year the road to the CrossFit Games has changed, and with it the CrossFit Open. If you are new to CrossFit and about to embark on your first CrossFit Open, then I am going to provide you with a few tips and tricks to get ready.
This year, the CrossFit Open is happening twice!! For the 2019 Games, there was the open in February just like normal. Starting October 10th, there will be a second Open to start the 2020 season. And I couldn’t be more excited.
While I am no Games Athlete, or even a high level competitor, I love the Open.
What is the CrossFit Open?
The CrossFit Open is a 5 week, 5 workout, Worldwide Competition. There are RX and Scaled versions along with age groups.
If you are new to CrossFit, do not let that discourage you. Your box will more than likely make it a very memorable experience. Some even do a Friday Night Lights type situation to get everyone excited and ready to workout.
By now you probably realize how encouraging everyone already is in your class. Well the Open just intensifies it. You will be pushed and may even achieve a few PRs.
Each year there is a big announcement for each workout each week. I am not exactly sure how the set up will be this year, but there is a live viewing of the workout done on the spot. You can watch some of the best athletes compete and do the workout before you even try it.
You can even try each workout more than once if you want to.
I know for first timers it can be a bit overwhelming but I have gathered a few pointers for preparing for your first CrossFit Open.
How to Prepare for your First CrossFit Open
First I am going to give you some general tips. I suggest you maintain a consistent schedule and workout routine with your box. I am sure they have already planned a pre-Open workout program into their class schedule.
Make sure your nutrition is on point. That’s not to say you have to follow a strict diet, but make sure you are getting all the valuable nutrients you will need to maintain energy levels.
You Don’t need to perfect at Every Movement
There are too many movements in too many different variations to know what there will be in just 5 workouts. There have only been 5 movements that have been in at least one workout every year of the Open. And these are the ones I would suggest working on.
- Toes to bar
- Double Unders
- Chest-to-Bar Pull-up
- Thrusters
- Muscle-ups as either bar or rings.
Don’t worry if you haven’t mastered these, there were will be scaled options. I can’t do Toes-to-Bar, chest-to-bar pull-ups or muscle-ups.
You will also see some barbell work. How that is incorporated, however, no one knows. I would just work on cycling speed and grip.
Pace yourself
For me, my biggest issue on the first time I did the open was pacing. And even now with a few under my belt I still struggle with pacing because of the energy.
Everyone is so excited and your wanting to compete, but if you aren’t careful you can go out too hard too fast and crash and burn.
For example, 19.1 was a 15 min AMRAP of 19 Wall Balls and 19 cal row. While overall I did a better job of pacing myself than I originally expected I still went out too hot on the row and the pace from my first round on the rower and the last round on the rower dropped dramatically.
I did however do a good job pacing my wall balls. Fifteen minutes is a long time of continuous work.
Just be prepared to go harder than you normally would, but still be cognizant of pacing.
Recognize your Strengths/Weakness
You might not always here this from other people, but I feel like it is important to recognize your own strengths and weaknesses.
I feel like every workout had a movement I would consider a strength and another that would be considered a weakness.
This does go along with pacing. Don’t go all out on the movement that your good at that you are too tired for the one you aren’t. At the same time you do want to push what you are good at to make up for areas that you lack.
Focus on what you can do.
Reduce time on transitions and rest
Make sure to set up your workout space to optimize transitions. The less time between movements the better your score.
Rest time is also something you need to consider. Even elite athletes consider breaks. It is ok but don’t spend too much time on breaks. Optimize them. Breathe as you move from one movement to another.
Try even scheduling a count for breaks, such as 5 seconds in between a set number of reps.
Most Importantly: HAVE FUN
The CrossFit Open is an amazing experience and you get to compare how well you do to the rest of the world. And each year you can compare how you improve. I promise it is worth all the pain and muscle soreness.
Be prepared to work hard and push yourself father than you had in any class but have fun doing it!!
Don't forget the gear that I use can be found on the Products and Resources Page. Check it out for the stuff you will need for your first CrossFit Open.
And Good Luck!!