Review of Preparing for the CrossFit Open: A Practical Campaign Plan

Coach’s Brief
The Open rewards broad competence and composure on camera. It’s three weeks where pacing, standards and logistics matter as much as fitness. Here’s a clear plan from eight weeks out to submission day.

Eight-Week Build (Outline)

Weeks 8–6: Volume and skill emphasis. Two strength touches/week; engine focus on Zone 2 + threshold; skill slots for DU, toes-to-bar, wall walks, HSPU and burpee efficiency.

Weeks 5–3: Intensify. Weekly mock-Open piece under judging (10–20 minutes, classic couplet/triplet). Refine transitions and standards.

Week 2: Sharpening. Reduce volume 20–30%; keep intensity touches. Practise camera set-up, floor plan, and judging script.

Week 1 (Open week): Taper volume; keep skills crisp; one fast piece early in the week; lots of sleep.

Movement Bank to Be Ready For

Cyclical: Row, bike, run, ski.

DB/BB basics: Thrusters, snatches, cleans, deadlifts, lunges.

Gymnastics: DU, toes-to-bar, pull-ups (strict/kipping), chest-to-bar, HSPU, burpees, wall walks, maybe muscle-ups.

Odd bits: Wall balls, box jumps/step-ups, handstand walks (occasionally).

Standards & Judging

Practise the ROM exactly as the rulebook states. No-reps crush morale and video submissions.

Briefyour judge beforehand on your tendencies (e.g., shallow wall balls when tired).

Film smart: Whole athlete, clock, and kit visible; test lighting and angles a day prior.

Pacing & Strategy

Test pieces on Friday; decide whether to redo Sunday. Most athletes perform better on the first attempt if pacing is sensible.

Break early, break small. Sets planned to protect grip/midline win more often than hero openers.

Transitions: Stage kit to turn, not travel; chalk once, not five times.

Known midline killers: Toes-to-bar + deadlifts; thrusters + burpees. Plan breathing and set sizes to preserve posture.

Warm-Up Template (20–25 minutes)

1. General: 5–7 minutes cyclical build.
   
   

2. Mobility/activation: Ankles, hips, t-spine; banded shoulders; glute activation.
   
   

3. Specific rehearsal: Movement patterns with the exact standards; two short practice rounds at ~70%.
   
   

4. Primer: 60–90 seconds at above race pace; full recovery; then go within 5–10 minutes.
   
   

Fuel, Sleep, Nerves

Fuel: Carb-forward day of, small top-up 30–60 minutes pre-workout if you tolerate it. Fluids + a bit of salt.

Sleep: Aim for the boring basics all week. The night before never fixes the fortnight before.

Nerves: Good. Channel them. Breath cadence (in 4, out 6–8) for two minutes before call-up.

Redo Logic

Redo only if: you mis-paced badly, miscounted, or a minor tweak in sets/flow will clearly add reps. If your first score is strong relative to your peers, bank it and move on.

If redoing, change one thing (set sizes, transitions, order), not five.

Verdict
The Open is a logistics and standards exam wrapped round a workout. Build broadly, practise judging, stage your floor, and pace like an adult. Do the simple things well and your leaderboard will reflect your true fitness—not your no-rep count.

-Luke