The Final Countdown: How to Prepare for the CrossFit Open

‘Tis the season to put your CrossFit training to the test! The CrossFit Games season is upon us with registration now live, and competitors training for the February 27th release of the first Open workout. You squat all year with this elite athletic contest in mind, but now is the time to up the ante in pursuit of a spot at Regionals.

Here are seven tips to jack up your CrossFit Open training:

1. MARK YOUR CALENDAR

The first Open workout will be released on February 27th. Over the course of five weeks, one workout will be released every Thursday, giving competitors until the following Monday at 5 p.m. Pacific Time to officially record their scores. Mark the dates and ensure you have adequate time to attempt the workout and record your performance. It’s also important to note that some affiliates join together to judge workouts publicly. This is done in an attempt to take pressure off individual boxes and to build camaraderie between athletes. Check with your box or local affiliates to see if any group workouts are schedule for the CrossFit Open.

2. DO PAST WORKOUTS

The CrossFit Games website has posted all the Open Workouts from the past three years. Try your hand at the workouts and judge your performance to determine what you should focus on when moving forward with your training. http://games.crossfit.com/workouts/the-open/2012

3. FINE TUNE SKILLS

As you attempt past Open workouts, are there specific moves you struggle with? It’s important to move efficiently to prevent fatigue and injury. If there are moves you cannot do flawlessly, now is the time to master them.

4. TARGET MOBILITY AND STABILITY WEAKNESSES

Each CrossFit move depends heavily on stable spines and flexible joints. As you work your way through past Open workouts, note any instability or stiffness you may feel. Add more stretches, yoga, or longer recovery sessions into your workouts.

5. BUILD STAMINA

In the three or four weeks leading up to the first Open workout, do all WODs at 100%. Upping the intensity is an excellent way to prepare for the pressure of the competition and also identify your weaknesses. Going 100% may mean adding more rest days into your schedule, but a little extra rest and relaxation is vital to your performance.

6. REST

The week before the first Open workout is released, consider cutting down your WOD volume. One option is to complete your regular WODs but cut the repetitions in half or reduce loads to the minimum. Minimizing the impact on your body while still staying sharp is key to performing at your best. Throughout the five-week Open, make sure to rest… a lot.

7. TEST YOUR MENTAL STRENGTH

Checking the leaderboard on the CrossFit Games website can be both exhilarating and debilitating. Seeing so many competitors from all over the world is exciting, but noting the ability of these extraordinary athletes can make you question your own strength and skill. Remember that you’re capable of more than you think. Training for the CrossFit Games puts a lot of emphasis on physical strength, but staying mentally strong is just as important.

Originally published by http://www.wodlounge.com/7-ways-to-prep-for-the-crossfit-open/

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