In order to be successful in the CrossFit Open, keep in mind that success is relative to your goals, certain aspects of fitness need to be trained. They include training the following: AMRAPs, high reps in gymnastics movements, barbell cycling, quick transitions between movements, and the maintenance of strength. These aspects have been chosen because of the style of previous Open workouts. Now, these aspects are not indicative of future Open workouts because we, as a community, do not know the workouts until the day of their release.

As for past workouts, AMRAPs are rather popular. Every year of the CrossFit Open uses AMRAPs, as they are a great unit of measurement to see how much work a person can get done in a certain time frame. They need to be trained because they require a different mindset. Unlike a chipper or a “x” rounds for time workout, the clock will determine when the workout is over, therefore constant work must be done.

Practicing high rep gymnastic movements are crucial because it will show up in workouts and it is necessary to move efficiently through those movements in order to stay at a decent pace through the workout. Since we have no control over what is programmed for the workout, having this skill will definitely help.

Barbell cycling is important for the same reason; if we have this ability and confidence in our wheelhouse the Open workouts won’t seem so intimidating. For example, if an Open workout calls for 10 snatches at 75#, like 16.3 did, I know that I can snatch 135# for 10 reps. Therefore, 75# doesn’t seem so heavy or difficult to do.

Quick transitions between movements are really straightforward, but this means pacing correctly in the workouts we are tackling. Taking an Open workout like 16.3, which is 10 snatches at 75# and 3-bar muscle ups, pacing is definitely a large consideration. If I snatch 10 reps as fast as I can, I might be really out of breath and then I can’t complete the 3 bar muscles ups right away because I’m already tired and my grip strength might be gone. So, if I can move a little bit slower through the barbell movements, but still efficiently, I am better off for my gymnastic movement and for the workout overall.

            Maintenance of strength is very important, if not the most important. 

During the Open, regular weekly workouts are still being done. Just because it is the Open, doesn’t mean that daily workouts stop to save energy for the once a week Open workout. Fitness definitely can be lost during the Open if only one workout is being done during the week. Also, if we are strong with our lifts and gymnastic movements, the high rep, light barbell movements and gymnastics should feel easier.

So, make sure you keep up with strength, attack the AMRAPs we have in class, cycle the barbell movements with light weights and heavy, work on stringing together gymnastics movements no matter what skill level you are at, and move quickly between movements during a workout.

Author: Coach Mike Carr

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