How to Physically and Mentally Prepare for the CrossFit Open

The CrossFit Open is one of the most exciting times of the year for the fitness community. It’s a chance to test your fitness, push past perceived limits, and connect with like-minded athletes around the world. Whether you’re competing to rank, looking to set personal bests, or simply participating for the experience, preparation is key to performing your best. Here’s a guide to help you physically and mentally prepare for the Open.

Physical Preparation

1. Build a Strong Foundation

In the months leading up to the Open, focus on prioritizing:

• Strength Training: Build a solid base with compound lifts like squats, deadlifts, and presses.
• Skill Work: Practice gymnastics movements like pull-ups, handstand push-ups, toes-to-bar, and double-unders. These are staples of Open workouts.
• Cardiovascular Endurance: Incorporate intervals, steady-state cardio, and mixed-modal conditioning to improve your engine.

2. Refine Your Weaknesses

Take an honest look at your past performance (if applicable) or your current abilities. Are thrusters a struggle? Do muscle-ups feel impossible? Use the weeks leading up to the Open to target weaknesses with dedicated practice and progressions. Small improvements can translate to significant gains in your score.

3. Train with Intensity

Open workouts are known for their high intensity. Most CrossFit boxes start to incorporate mock Open workouts into your training to simulate the competitive atmosphere. This will help you learn pacing strategies and how your body responds under pressure.

4. Prioritize Recovery. Training hard is essential, but so is recovery. Optimize recovery by:

• Sleeping 7-9 hours per night.
• Fueling your body with nutritious foods, focusing on protein, complex carbs, and healthy fats.
• Hydrating consistently throughout the day.
• Stretching and mobilizing to improve flexibility and prevent injury.

5. Taper Effectively

In the final week before the Open, reduce training volume to allow your body to recover and perform at its peak. Focus on lighter skill work, mobility, and short, low-intensity workouts to stay sharp without overexertion.

Mental Preparation

1. Set Goals

Define what success looks like for you. Is it achieving your first pull-up, beating last year’s score, or simply completing all the workouts? Setting realistic yet challenging goals will give you direction and motivation.

2. Manage Expectations

The Open is designed to challenge athletes of all levels, which means it’s not easy. Accept that some workouts will test your limits and that failing a movement or struggling is part of the process. Approach each workout with a mindset of growth rather than perfection.

3. Practice Visualization

Mental rehearsal is a powerful tool. Before each workout, visualize yourself moving smoothly through each movement, maintaining focus, and finishing strong. This mental preparation can reduce nerves and improve performance.

4. Focus on the Controllables

You can’t control the workout format, the leaderboard, or how others perform, but you can control your preparation, effort, and attitude. Channel your energy into what you can control to stay grounded and confident.

5. Embrace the Community

The Open is as much about connection as competition. Lean into the camaraderie of your gym and the encouragement of your peers. Celebrate the small wins of yours and others. Sharing the experience can reduce stress and boost your motivation.

Final Thoughts

The CrossFit Open is more than just a test of fitness. It’s an opportunity to challenge yourself, build resilience, and celebrate progress. By preparing both physically and mentally, you’ll set yourself up for success and ensure you enjoy the journey as much as the results. If you are planning on participating in the CrossFit Open, we at Elevated are here to support you and your individual goals. We are here to help you hit that PR, calm down a flared-up injury, and talk game-day strategy. If you need that extra help, or just have a question or two, we're easy to reach. So, lace up your shoes, chalk your hands, and get ready to give it your all. Good luck!