This year we may break the 100,000 mark worldwide for participants in the CrossFit Open. Most gyms I visited in the last 3 months were already forming their Open teams. Excitement and anxiety are mixed as newer athletes (like me) prepare for the 6-week series… From the conversations with others in many clubs, here seems to be the gist of a sound training plan:
PREPARING FOR THE CROSSFIT OPEN
1. Round Out Skills
If there are movements you cannot do flawlessly – this is the time to practice them for good. My chief candidates are:
– Double Unders – at least 25 strung together
– Muscle Ups – min 5 in a row
– Handstand Pushups – min 5 in a row
– Rowing – min 1:40 per 500m
– L-Sit – min 30 seconds
– Pistols – min 10 each leg
2. Lift Heavy
Some lifts should be heavier than benchmark WODs
– Clean & Jerk – min 165 lbs
– Push Press – min 145 lbs
– Overhead Squats – min 135 lbs
– Deadlifts – min 225 lbs
– Front Squats – min 165 lbs
3. Build Stamina
CF Open doesn’t have endurance sections due to the video tape option but these should build up stamina:
– Rowing over 2k
– Running over 5k
– Sandbag carry 1/2 BW over 800m
4. Do Your WODs All-Out
In the next few weeks, do your WODs with 100% intensity even if it means taking more rest days. This is a great way to prepare for the pressure of the competition and also identify and crush your weaknesses. It is now ON…
5. Eat Paleo Clean
Why not give ourselves the nutrition edge by getting rid of the crap in our diet… Our bodies will have enough pressure even without having to clean our anti-nutrients from grain and repairing our gut lining while we’re busy doing burpees…
There you have it – some community wisdom I gathered. I will follow this outline and hope that the first week in the OPEN won’t be high volume Handstand Pushups, Muscle Ups and Double Unders for time…
