The 2019 Crossfit Open is just a little over a month away, and everyone is getting themselves ready to go for another 5 weeks of surprises, personal achievements, and probably a few WTF moments!
The Open is unique in that the entire Crossfit community comes together for a worldwide event and anyone at any level of Crossfit can compete… and excel!
For some, this will represent your very first year participating in the Open.
For others, it’s another notch in the belt where you see how much you’ve improved in the last year.
Either way, the Open is an ‘experience’ that needs a little more planning and consideration than just getting in your daily wods at your local box.
Here’s some tips and tricks for you to help you prepare for this years Open, along with some predictions that we think will come true.
5 Tips For The Open
Ignore The Clock
The clock plays a factor in every workout during the Open, but you have to do your best to block it out and ignore it.
It can play mind tricks on you to push too hard too early, and then you’re just holding on for dear life till the end. We all know that feeling, and it sucks!
Just understand what the goal of the workout is, plan accordingly and execute. If you do that, the clock will be your friend because the pain of the workout will be over.
Don’t Hold Yourself Back, But Pace Acorrdingly
This ties into the first tip, but you want to push the envelope a little more than you normally do.
This is the 2019 Crossfit Open after all… it’s okay to push the limits. Just do it smartly.
Unless your’e a top athlete that does everything relatively well, you will absolutely encounter a movement that will test you like nothing else. This is where most people will get stuck.
It’s not a punishment to make you fail or look foolish… It’s by design. That’s the point of the Open!
But if you can get 1 rep of that movement in, like that first muscle up, or that first handstand walk, you will separate yourself from the pack with your score.
Do Previous Years Wods For Practice
In all honesty, there’s a reason most people don’t practice previous years’ wods… because they’re brutal.
For instance, our ‘all-time worst Open wod ever’ was 16.5, which happened to be a repeat wod. If we ever see that again, we’re taking a vacation!
You’d have to be a little crazy to put yourself through that much torture voluntarily. And that’s exactly why you should practice as many previous Open wods as possible.
Enjoy The Process
Most of us do Crossfit for fun and for our overall general health. An hour a day keeps the doctor away, right?!?!
The Open is like our yearly check in just to see where we’re at and what we have to work on.
Have fun with it. It’s meant to bring the Crossfit community together, so just enjoy the ride. Nothing is so serious with your score that it should ruin or tarnish the purpose of what the Open is about.
5 Tricks To Improve Your Open Score
Focus On Transitions
Since every Open workout has a clock element, transitions are the one place you can make a HUGE impact on your score.
Think about a 3 movement workout that’s a 12 minute AMRAP. How many transition points will there be typically? Let’s say 20 for the sake of this example.
If you take just 1 extra second during each transition, that’s 20 extra seconds of rest your competitors are using to get in more reps. That could be the difference from being in the top 10% to being below the top 25%.
Small Sets For Mind Tricks
Sometimes when you start a monster set of 1 movement, make it more manageable by breaking it up into small sets… in your head.
For instance, 16.4 opened with 55 deadlifts at 225lbs. 55 is a big number to deal with but if you break up the workout into sets of 5, then you only have to do that 11 times.
Or if you break it into sets of 11, you only have to do it 5 times. See what we mean? If you start counting from 1 and going to 55, it’s going to straight out suck once you get into the 30’s and 40’s.
Strategize The Workout Based On Your Goals
Everyone should NOT have the same goal for each workout. Come into the Open this year with a game plan of what you want to accomplish, and plan each workout according to your goals.
For some, it’ll be getting that first successful muscle up. For others, it’ll be stringing together 10 muscle ups unbroken. Either way, you are not competing against each other. You are competing against yourself.
There will be some movements where you’ll be excited and others where you’ll cringe. Plan accordingly for how that looks during the workout.
Have Rest Days Between Repeating The Wod
Repeating an Open workout is a time honored tradition. So if you’re going to do it, do it smartly.
Give it your best effort on Friday, rest Saturday and Sunday, and go kill it again Monday before the cutoff time. Don’t do it on back to back days or your score will actually get worse, not better.
Furthermore, on Saturday and Sunday, do recovery work specifically for the movements of the workout. You can be considered crazy for doing the workout a 2nd time, but at least you won’t be crazy on how you prepare for it.
Focus On Body Recovery
Your body will get beat up, so just accept that as a fact! After your post workout celebratory drink, it’s time to kick body recovery into full gear.
Use natural medicines to reduce soreness, inflammation and lactic acid. Natural plant-based oils are preferred. Don’t forget to stretch, and then stretch some more. And of course hydrate properly with plenty of H2O.
5 Predictions For This Years Open
Dave Castro Will Still Be A Prick
Yes, our beloved Dave Castro always seems to find a way to throw a wrench in the Open workouts.
In the last 2 years, we were introduced to dumbbells and handstand walks for the first time in the Open… ever! What will he have in store for 2019? Our guess is 135lb thrusters will be introduced. What do you think?
Handstand Walks Are Here To Stay
We think this picture says it all…
No Workout Will Be Repeated
Why not mix it up. It’s fun to expect the unexpected. Give us 5 new wods that make us scratch our heads, make us say WTF, and make us pray that we finish alive!
We Will Be Saying ‘F Burpees’ Again
One week will include a part 1 and part 2, and the 2nd part will be 5 minutes of bar over burpees for max reps with only a minute rest in between parts. You’re welcome!
Confusion Of The New Games Format And Rulebook Will Continue
There’s nothing that causes more uproar and social media outrage than when something drastic changes. The 2019 Games format and rulebook will be no exception.
The rulebook just came out with some twists and there’s a new category called Sanctionals, which is one of the new ways to qualify for the Games since Regionals have been removed.
Everyone will have an opinion, everyone will rally behind the cry of ‘why did they do this’… and when the dust settles everyone will realize the world isn’t ending! 🙌
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You Kill The Wod, We’ll Recover The Bod…