In case you’re new to CrossFit, let me take a minute to bring you up to speed. The CrossFit®Open is made up of five workouts, announced weekly over five weeks, usually beginning around mid to late February.
This year, the kick off date is February 21st, 2019.
Disclaimer: WODprep is not associated with CrossFit® in any way and these opinions are separate from the CrossFit® brand.
"The Open" is just the beginning portion of The CrossFit Games® (a series of events to find the fittest athletes on earth). Anyone can join (I highly encourage that you do) - and you do not have to belong to an affiliate to participate.
Since 2011, we’ve seen tremendous participation growth across The Open:
Given the many movements within the realm of CrossFit®, there is virtually no limit to the combination of movements and rep schemes that can make up a WOD. This simple notion is what keeps athletes coming back for more: “Constantly varied functional movements performed at relatively high intensity”.
Is it possible to master each crossfit movement? While there are many athletes who excel in particular functional fitness movements, the good news is:
We don’t need to perfect every movement under the sun to perform well in The Open.
Due to the nature of The Open, many movements are eliminated because they are difficult to standardize / judge. So far in the early stages of the competition, judging has relied on movements that have binary results such as chest-to-bar-pull-ups.
If your chest hits the bar, that’s a rep. If it doesn’t, that is a no-rep.This is why over 8 years and 41 workouts, we’ve only seen 22 different exercises, 5 of which have been repeated each and every year. These are the simplest movements to judge.
Out of 22 total movements listed, only 5 present themselves each and every year. It is said that history is the greatest indicator of the future. Armed with that knowledge, I highly recommend you keep these movements in mind as you prepare for the Open these next 4 weeks.
Don’t know where to start? Looking to fine tune some of the movements and get ‘Open Ready?’ WODprep is here to help, check out the list of movements below, with links to free guides.
Open Movements (number of times seen, in order):
The most popular WOD scheme seen in The Open is a couplet, seen 21 times so far - followed by the triplet.
While you now have the top crossfit movements that are consistently programmed in the back of your mind, let’s take a minute to look at two trends from the past few years:
Last year we saw Handstand Walks make their first ever debut in the Open, and I wouldn't be surprised if we see them again this year. The good news? We’ve have a great blog post that can help out your Handstand Walking.
Since we now know the movements that are highly likely to be included in this year’s Open, let’s shift our focus there. Which one of those movements is your biggest weakness? If you are inefficient in any of these seven movements, persistently practicing one of them can significantly improve your score. Thankfully, we have Free Guides for 5 of those top movements to help you get started!
Let’s say you can do 50 double-unders unbroken. Most WODs rarely call for more than 25-40 double unders at a time. Given the fact that you can do 50 unbroken, you are more than likely able to do sets of 25-40 with ease. There is no reason to continue “practicing” double unders at this point. Reduce training of that movement and shift gears to another roadblock movement that you may have.
Since we know 85% of Open workouts are couplets and triplets, we can be sure a lot of time will be spent simply transitioning from one movement to another. In the world of a competition with more than 350K athletes, every tenth of a second counts! Be sure to set up your equipment in a compact environment. Try to limit your rest between movements to zero. The time spent “salsa dancing” in front of a barbell, taking sweet time getting strapped into a rower, or staring up at the pull up bar before your first rep does irreparable damage to your final score. As in life, the first step is the hardest, so get it out the way as fast as possible! Even if it means just one rep. Furthermore, try to limit your break time within a set to a predetermined number (i.e.: 7 seconds on the clock or 5 slow and controlled breaths). If you need to let go of the pull up bar, or find yourself doing singles late in the WOD, commit yourself to a certain break.
Lastly, be mindful about taking care of your body these next 6 weeks leading into the Open. Eat well, hydrate well, and be proactive about mobility, stretching, and stabilization drills.
Comment below with a BRAND NEW movement you're expecting to see in the 2019 Open. Last year it was a new dumbbell movement, and Handstand Walks... what will it be this year?
Other interesting notes about the CrossFit® Open:
Another member of the WODprep team, Sunny tries to balance out an unhealthy social media addiction (mainly IG & YT) during the day by reading self-improvement books in the morning and biographies of the world's most successful before bed. Advocates CrossFit® memberships for three major reasons: 1) They're expensive, which always pushes me over the edge when I'm on the fence about going to class. 2) Surrounds yourself with high achievers (in one discipline or another) 3) It's easy if you can just show up: the programming is done for you, a coach's feedback is available to you, and there's a built-in support group.
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