The CrossFit® Open: Unveiling the Ultimate Fitness Challenge

Written By Charleh Knighton  |  Open 

In this article, I will dive into the exhilarating world of the CrossFit® Open, exploring its origins, purpose, structure, and why it has become an extraordinary platform for athletes worldwide. 

But first…

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The CrossFit® Open: An Overview

What is the CrossFit® Open?

The CrossFit® Open is an amazing worldwide fitness competition that kicks off the CrossFit® Games season every year. It's a super exciting three-week event where CrossFit® athletes from all over the world come together to show off their incredible physical and mental abilities. They tackle a series of tough workouts that are specifically designed to really push their limits and demonstrate their commitment to functional fitness. 

How did the CrossFit® Open start?

Origins, Evolution & Purpose

The CrossFit® Open first started back in 2011. It was created as a means to bring together the entire CrossFit® community and give athletes of all levels a chance to compete on a global scale. Since then, it has become hugely popular and gained an enormous following.

It's not just professional CrossFit® athletes who get excited about it, but also fitness enthusiasts from all walks of life. The CrossFit® Open has truly taken off and captivated people from around the world.

One of the main goals of the CrossFit® Open is to find the absolute fittest individuals and teams in each region, who will then move on to the next stages of the CrossFit® Games. But it's not just about competition; the Open also aims to create a sense of camaraderie and inclusivity within the CrossFit® community.

It encourages athletes to come together, support each other, and push themselves to go beyond what they thought was possible. The Open is all about fostering a spirit of challenge, growth, and pushing boundaries. It's pretty awesome how it combines both the competitive aspect and the supportive, community-building side of CrossFit®.

How does the CrossFit® Open Works? Everything you need to know.

Open Registration

Before diving into the CrossFit® Open, participants must register on the official CrossFit® Games website. The registration period typically spans several weeks, allowing athletes from various corners of the globe to join in on the action.

Workout Announcements

Once you're registered, the real excitement begins as you eagerly await the weekly workout announcements. Every Thursday during the competition, CrossFit® HQ drops the details of the designated workout.

They provide a thorough description of the workout, along with movement standards and specific rules that need to be followed. It's always a thrilling moment because you never know what they're going to throw at you.

The element of surprise keeps the CrossFit® Open truly exciting and unpredictable. So, you can imagine the anticipation building up each week as athletes eagerly await the announcement to see what challenges lie ahead. It adds an extra level of excitement to the whole experience.

Execution and Validation

Once the workout is announced, athletes have a designated period, typically until the following Monday, to complete the workout and submit their scores online. To ensure fairness and maintain the integrity of the competition, participants must adhere to the movement standards and record their workouts according to the prescribed guidelines.

Scaling and Adaptive Divisions

One of the remarkable aspects of the CrossFit® Open is its inclusivity. Athletes of all fitness levels can participate through scaling options, which allow them to modify their workouts based on their abilities. Additionally, there are adaptive divisions available for athletes with specific impairments, ensuring everyone can partake in the magic of the Open.

Leaderboards and Rankings

As participants submit their scores, the official CrossFit® Games website updates the leaderboards in real-time, reflecting the rankings of individuals, teams, and age divisions. This transparent system enables athletes to track their progress, compete against others, and set new personal goals.

How do you prep for the CrossFit® Open?

So, here are a few tips for you on how to get your best score in the Open:

Pick your lowest hanging fruit.

First off, you need to figure out your next domino or, to put it another way, you need to find the easiest task that you can accomplish. In the CrossFit® Open, there are various skills and movements that you need to be proficient at, whether it's a simple burpee or a more complex movement like a muscle-up

 No matter which division you're in, there will be challenging movements involved. So, instead of aiming for the most complex movements right away, it's important to identify the movements that you already have some grasp on and can improve upon with a little practice.

For example, many athletes come to me saying they need to learn muscle-ups to do well in the Open. However, when I ask about their proficiency in other movements like toes-to-bar, double-unders, or pull-ups, they admit that they need improvement in those areas.

So, instead of going for the hardest fruit to pick, which in this case is the muscle-up, it's more beneficial to focus on the movements you already have some foundation in. By dedicating 60 minutes of practice over the next few weeks, you can make significant progress and knock down that next domino.

I recommend practicing two to three days per week for about 15 to 20 minutes per session. This consistent effort can go a long way in improving your skills. It may not be a complicated process, but it requires dedication and consistency. Many people hope they'll figure it out eventually, but investing the time and energy can lead to great results.

To taper, or not to taper?

It's also crucial to understand that tapering, which involves reducing your training volume before a competition, is not necessary for the CrossFit® Open. You should actually consider increasing your training volume leading up to the Open, with the exception of avoiding movements that may cause excessive soreness or hand rips. Stick to your regular workout routine and incorporate the Open workouts as part of your training for that week.

What to practice between now and the Open?

Lastly, it's highly beneficial to practice previous Open workouts. The Open often follows a specific pattern and has standard movements and weights that are commonly repeated. By practicing these previous workouts, you'll become more familiar with the standards and better prepared for the Open itself.

So, in summary, focus on the movements you can improve upon, practice consistently, maintain your regular training routine, and familiarize yourself with previous Open workouts. These strategies will help you pick your lowest hanging fruit and excel in the CrossFit® Open.

The CrossFit® Open: Unleashing the Competitive Spirit

Connect With The Global CrossFit® Community

You know, the CrossFit® Open is really something special when it comes to bringing people together. It creates this amazing sense of community and connection among athletes all over the world.

Whether you're sweating it out at your local CrossFit® gym or joining in virtually, everyone is on the same page, striving to be better versions of themselves. It's incredible how people from different corners of the globe can come together and experience the excitement of competition, no matter where they are.

Setting Personal Goals

It's all about pushing yourself to new limits and reaching personal milestones. Athletes get the chance to set their own goals and challenge themselves in ways they never thought possible. 

Whether it's nailing a tricky movement, boosting their endurance, or surpassing their own records, the Open becomes this amazing catalyst for personal growth and self-discovery.

It's like a journey of pushing boundaries and uncovering hidden strengths. And the best part is, you get to do it alongside a supportive community that cheers you on every step of the way.

Showcasing Resilience and Determination

Oh boy, let me tell you about the grueling workouts of the CrossFit® Open! They are intense, to say the least. These workouts don't just test your physical abilities; they also demand an incredible amount of mental fortitude, resilience, and unwavering determination. It's like a battle of mind and body. 

Athletes push themselves to their limits, both physically and mentally, and you won't believe what they discover. They find this hidden strength within themselves that allows them to conquer obstacles and achieve things they once thought were impossible.

It's a journey of self-discovery, where you realize that you are capable of so much more than you ever imagined. And let me tell you, witnessing that kind of transformation is nothing short of awe-inspiring.

Still not convinced? Watch this video:

To Summarize

So, here's the bottom line: the CrossFit® Open is not just any competition. It's a true testament to the unwavering spirit of human athleticism. And guess what? It's also the gateway to the CrossFit® Games, the ultimate test of fitness.

From its humble beginnings to its worldwide recognition, the Open has captured the hearts and minds of athletes all over the globe. It's like this incredible phenomenon that goes beyond borders, inspiring countless individuals to embrace the transformative power of functional fitness.

If you're up for the challenge, I say join the CrossFit® Open. Brace yourself for an extraordinary journey of self-discovery. Trust me, you're going to uncover some serious potential that you never knew existed within you.

Get ready to push those boundaries, break through barriers, and be a part of a community of awesome individuals who share your passion for fitness, competition, and the pursuit of excellence. It's going to be one heck of an adventure!

So, what do I do next?

Are you ready to take your CrossFit® training to the next level? Look no further than the WODPrep Academy!

If you're serious about improving your skills, enhancing your performance, and reaching your fitness goals, it's time to take action. Join the WODPrep Academy and unlock a wealth of knowledge and resources that will propel you forward on your CrossFit® journey.

Whether you're a beginner looking to build a solid foundation or an experienced athlete aiming to fine-tune your techniques, WODPrep Academy has you covered. With expert guidance, comprehensive training programs, and insider tips, you'll gain the edge you need to excel in your workouts and competitions.

Stop settling for mediocrity and start striving for greatness. Head over to now and take that leap towards becoming the best version of yourself. The opportunities for growth and success await you.

 Don't wait any longer – unleash your full potential with WODPrep Academy!

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