Sports tips

20 February 2024

CrossFit® program: Wods to prepare for the OPENS

Preparing for the CrossFit® OPENs is a major challenge for athletes who want to test their limits and measure themselves against the global CrossFit® community. Whether you’re a competitor looking to improve on previous performances or an amateur wishing to take part for the first time, the importance of a training program specifically designed for these events cannot be underestimated. Our “CrossFit® Program: Wods to prepare for OPENS” guide is designed to provide you with a structured framework and targeted WODs (Workout of the Day) that cover all the essential aspects of preparation: endurance, strength, power, technique, and recovery. By following this program, you maximize your chances of success at the OPENs, while ensuring you make optimum progress.

Why a specific program for OPENs is crucial

A program specifically designed for CrossFit® OPENs is crucial for several reasons. Firstly, OPENs feature a variety of events that test not only strength and endurance, but also technique, strategy, and the ability to manage fatigue under pressure. General training may not cover all these aspects with the intensity or specificity needed to excel in a competitive environment. What’s more, a targeted program allows athletes to familiarize themselves with the types of WODs they may encounter, reducing anxiety linked to the unknown and improving self-confidence. It also helps to structure preparation over several weeks or months, ensuring consistent progress without overexertion or increased risk of injury.

Understanding CrossFit® OPENs and their requirements

The CrossFit® OPENs represent the first qualifying stage in the competitive CrossFit® season, attracting athletes of all levels from all over the world. This annual event takes place over several weeks, during which a series of WODs (Workout of the Day) is published, and each participant must complete them within a specified timeframe to submit their scores. The demands of OPENs are vast and varied, testing athletes’ endurance, strength, power, speed, agility, technique and mental capacity. WODs can include everything from Olympic weight lifts and gymnastic moves, to cardiovascular endurance exercises.

The benefits of targeted training for OPENs

Maximizing training efficiency Focus on skills and abilities specifically required for OPENs.
Targeted improvement Identify and strengthen weaknesses, while perfecting strengths.
Confidence-building and mental resilience Preparing for the physical and mental challenges of OPENs, improving stress and pressure management.
Minimizing the risk of injury : Thanks to a structured, progressive program, prevents muscular overload and imbalance.
Familiarization with the competition format Reduces anxiety linked to the unknown and improves competition strategy.
Performance optimization Targeted training that prepares you specifically for the types of WODs encountered at OPENs.
Adaptability and versatility Adaptability: Encourages the development of a wide range of physical and technical skills.

Analysis of previous years' OPEN events

Analysis of previous years’ OPEN events is an essential strategic step for any athlete aspiring to excel in this competition. By reviewing WODs from previous seasons, competitors can identify recurring trends in the types of movements requested, event formats, and exercise combinations that were favored. This review often reveals a balance between endurance, strength, technique and strategy, highlighting the importance of versatile preparation.

Building your training program for OPENs

Build a solid foundation: Start by building general endurance and strength before focusing on CrossFit®-specific skills.
Technical integration: Gradually add complex movements and WOD scenarios similar to those of OPENs to increase the specificity of training.
Variety in training cycles: Alternate between periods of high volume and high intensity to develop both work capacity and power.
Technique under fatigue: Practice technique exercises in a state of fatigue to simulate competition conditions.
Competition simulations and pacing strategies: Integrates test WODs and works on effort management to optimize performance.
Importance of recovery: Plan mobility and stretching sessions and adopt active recovery techniques to prevent injury.
Program customization: Adjust your training according to your strengths and weaknesses, taking into account the analysis of past OPENs.
Injury prevention: Regularly incorporates pre-habilitation and strengthening exercises for injury-prone areas.

Key WODs to improve your endurance

Murph

For the weather :

- 1 mile run
- 100 pull-ups
- 200 pumps
- 300 squats
- 1-mile run Ideally completed with a weighted vest (20 lbs for men, 14 lbs for women). Murph is a classic endurance test that challenges every aspect of your fitness.

Cindy

AMRAP in 20 minutes:

- 5 pull-ups
- 10 pumps
- 15 squats Cindy is a basic endurance WOD that builds muscular endurance through simple gymnastic movements.

WODs to increase your strength and power

Techniques and strategies for complex movements

Skill WOD – Gymnastics

3 Rounds for quality:

- - 5-10 Muscle-ups or muscle-up progressions
  - 10-15 Alternating pistols (single-leg squats) for each leg
  - 30-60 seconds of L-Sit or progression focusing on the quality of the repetitions, this WOD aims to develop mastery of the complex gymnastic movements that frequently appear in OPENs.

EMOM Technical (20 minutes)

Each minute alternates between :

- - Minute 1: 3 complex snatches (at 60-70% of 1RM, focusing on technique)
  - Minute 2: 5-7 Handstand Push-ups or progressions to improve inverted movement technique. This WOD is designed to refine technique in Olympic and gymnastic movements, allowing you to work under a low load to focus on form.

Recovery and mobility planning

Effective recovery and mobility planning is essential to support the intensive training needed to prepare for CrossFit® OPENs. Not only does it help prevent injury, it also improves performance by increasing range of motion and reducing muscle fatigue. Here are some key elements to incorporate into your routine:

Active recovery

Incorporate active recovery sessions into your program, such as yoga for athletes, low-intensity cycling or swimming. These activities help increase blood flow to tired muscles, promoting faster recovery without adding extra stress to the body.

Mobility and flexibility

Dedicate time each day to targeted mobility exercises, focusing on the hips, shoulders, and spine, which are crucial for a wide range of movements in CrossFit®. Tools such as foam rollers, lacrosse balls and resistance bands can be very useful.

Nutritional advice to accompany your preparation

Nutrition plays a crucial role in preparing for CrossFit® OPENs, directly impacting your performance, recovery and overall health. A well-planned diet can provide you with the energy you need for your intensive workouts, facilitate rapid recovery, and optimize your body composition.

Nutrition to optimize recovery and performance Balancing macronutrients

Recommended hydration and supplements for CrossFit® athletes

Hydration

- Water is crucial for all bodily functions. Maintain adequate hydration, aiming for around 30-35 ml of fluid per kilogram of body weight per day, more in the case of intensive training.

Supplements for Recovery

Consider supplements such as protein powder to aid protein intake, creatine to enhance performance and support recovery, and BCAAs to aid muscle repair.

The importance of recovery and injury prevention

Recovery techniques for CrossFit® athletes

Recovery is a fundamental pillar of all sports preparation, especially for CrossFit® athletes who engage in intense training. Here are some essential recovery techniques:

Quality sleep Sleep is perhaps the most powerful recovery tool at your disposal. Aiming for 7 to 9 hours of quality sleep every night promotes muscle repair, hormonal regulation and mental recovery.
Massage and muscle therapy Massages or the use of self-massage tools such as foam rollers can help relax tense muscles, promote circulation and speed up the recovery process.
Cold baths and cold therapy Although research is mixed, some athletes have found that cold baths or cold therapy can reduce muscle soreness and improve recovery.

Injury prevention strategies specific to CrossFit®.

Injury prevention in CrossFit® is crucial to ensuring longevity in the sport and optimizing performance. Here are some specific strategies for avoiding common injuries associated with this discipline:

Active listening to the body Learn to differentiate between normal training-related pain and that which signals a potential injury. Taking extra rest days or modifying training when necessary is crucial.
Variety and balance Although CrossFit® is based on variety, it’s important to ensure a balance in the types of training to avoid muscle imbalances and specific overloads.
Use of protective equipment Wearing safety-compliant potholders, knee pads or lifting belts can provide additional support and reduce the risk of injury during specific movements.

Remember that the key to success in OPENs – and in CrossFit® in general – lies in consistency, patience and commitment to your overall well-being. Prepare yourself intelligently, push your limits thoughtfully, and you’ll be ready to take on the OPENs with confidence and skill.

CrossFit® is a registered trademark of CrossFit, LLC, which is not responsible for our blog post.