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The CrossFit Open: How To Prepare

Made 2 Move Physical Therapy loves the Open! It’s that time of year again! CrossFit gyms across the world are preparing for this year’s CrossFit Open! In our Charleston community, gyms like Sacred Pine and Iron Bridge are excited and ready to give it their all to see how their members have improved over the past year! The CrossFit Open can be scary and intimidating for a lot of gym members. The team at Made 2 Move wanted to provide some helpful insight towards how we approach the Open!


Gearing Up For The Workout –

With the first Open workout being released on Thursday, February 24th, it is important to recognize that you will have a very hard time trying to improve high skill movements (toes to bar, pistols, muscle ups, etc) between now and then. This week, we suggest not going all-out in your workouts leading up to the Open workout. Crushing yourself now trying to improve your ability right before the Open announcement might actually prove to be detrimental to your score/result.


How Our Team Will Prepare –

We recommend deloading/gearing up to perform your absolute best on the day you choose to do the Open workout. Most individuals will end up doing the workout on Friday so our Made 2 Move doctors will likely have a light workout on Monday and Tuesday to “brush up” on skills that will likely be in the Open. These skills will be: Double Unders, Toes to Bar, Thrusters, HSPU.


Next, our doctors of physical therapy will take an off day either Wednesday or Thursday depending on their schedule. The other day will be a light, low-stress day that involves some Zone 2 cardio (60-70% heart rate). This will keep the body moving but will not be physically demanding enough to hurt our recovery leading up to Friday.


Sleep –

One of our core principles of recovery and overall function is sleep. Sleep is how our body restores and rejuvenates in order to attack the day. We should try and build up our “sleep bank” so that we can give ourselves the best chance at performing at a high capacity on gameday. We suggest trying to get in bed 30 minutes earlier than you normally do on the 3 nights leading up to the workout.


We also suggest reducing screen time, alcohol, and caffeine in the hours leading up to your new bedtime. This will allow you to get the most restful sleep possible so that we can take advantage of that extra 30 minutes. This study talked about how reducing screen time improves the body’s ability to secrete and use melatonin, which is responsible for our sleep rhythm.