February 11, 2021 3 min read

The CrossFit Open starts 11 March (or maybe March 12, depending on your time zone!) and now is the perfect time to adjust your training plan, getting ready for brutal workouts.

This year the athletes will only have 3 weeks to test their performance and find their place on the worldwide leaderboard. This Open will be the most accessible in history, as we will be able to choose betweenEquipment and No Equipment options. The Equipment option will require minimal equipment so that even in some areas with COVID lockdowns, members can participate in their garage, backyards, inside their houses or in your gym if you are that lucky!

Whatever option you are going to choose, it’s a good idea to focus on improving your performance and mastering skills. We prepared a short guide on how to get a better experience and better results during the 2021 CrossFit Open. Here we go!

1. Focus on conditioning.

During Open workouts you need to do as much work as possible in a minimum amount of time. You should be able to keep a consistent pace, move and breathe during the last minutes of 20-min AMRAPS. So, for example, if you follow a strength-biased training program at the moment, it’s high time to jump on a rower and add more cardio to your sessions.

2. Redo previous Open workouts.

We suggest doing metcons using previous Open workouts once or twice a week to get used to these challenging AMRAPs. In this way, you will get the desired adaptations and confidence before the actual competition.
If you are going to participate in No Equipment division, replace the movements, but keep the structure and length. Or just create your own metcons without equipment. Stick to couplets and triplets, aim to work for 12-20 minutes and perform AMRAPs.

3. Master the movements.

Pistol squats were introduced in the Open only last year. It was a great surprise for many athletes and coaches. However, there are movements that have a 100% chance of appearing in one of the workouts. We recommend learning or mastering your double unders, pull-ups, chest-to-bar pull-ups, bar muscle-ups, HSPUs and TTB. Also, consider working on efficient barbell cycling, box jumps, burpees and push-ups.

4. Get enough of high-quality sleep.

A decent quantity and quality of sleep is often the most neglected aspect of the recovery process. We get our desired fitness adaptations when resting between the training sessions. It means, we are getting fitter when we rest, not when we actually train. The damaged tissues heal, getting stronger, and the CNS adapts for future challenges. Only proper recovery allows an athlete to get all the benefits from each workout and perform at full capacity.
To attack Open workouts efficiently, make sure you are getting 7+ hours of sleep consistently, day by day. The quality of these hours is also important, you need to spend enough time in deep sleep, as this phase facilitates cell regeneration and heals your body.
It might be high time to improve your sleep habits. Start today with our tips below:
  • make your bedroom as dark as possible, eliminate any sources of light
  • lower temperatures in the bedroom allows falling asleep faster
  • put your phone or laptop aside 30 minutes before bedtime
  • going to bed and waking up at the same time sounds boring but makes life much easier (learn why this is so important)
  • try meditation or other relaxing practices to clear your mind and calm down.

    For more information about these tips and more, check out 7 Quick Tips to improve your sleep.

5. Adjust your training plan for Open weeks.

You don’t want to go into the Open workouts fatigued, with ripped hands and aching lower back. We suggest utilising an active recovery day prior, or a reduced volume week before the first Open workout so you are fresh and well-rested. Do not attack your WODs with 100% intensity, save that for the Open, it will be more beneficial to focus on skill work and cardio.

Good luck!Join us to receive future updates and become a part of our community!

Yelana Jennings
Yelana Jennings

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