The CrossFit Open is an exciting and challenging time of the year. Whether you’re looking to qualify for the next stage, set personal records, or simply push yourself in a competitive setting, preparation is key. While you can’t magically become fitter during the Open, you can set yourself up for success by focusing on the right strategies. Here are my best tip on how to maximize your performance and make the most of your Open experience.
1. Stick to What You Know
The Open is not the time to experiment with new gear, new movement patterns, or drastically change your training approach.
Avoid:
❌ Trying new shoes, grips, or knee sleeves mid-week.
❌ Changing your warm-up or workout pacing significantly.
❌ Attempting a brand-new movement without prior experience (e.g., a different snatch technique).
Instead, trust your training and refine what you already do well. Keep your warm-up routine consistent, stick to your normal pre-workout meals, and lean on strategies that have worked for you in past workouts.
2. Fuel Properly Throughout the Week
Performance starts with nutrition, and what you eat leading up to your Open workout matters.
Aim for balanced meals with lean proteins, healthy fats, and plenty of carbohydrates to keep your energy levels steady.
Avoid excessive junk food, alcohol, or extreme calorie deficits, as they can negatively impact your recovery and performance.
A good daily template:
🍳 Breakfast: Scrambled eggs, whole wheat toast, avocado, and berries.
🥙 Lunch: Grilled chicken, quinoa, roasted vegetables, and olive oil.
🍽️ Dinner: Salmon, sweet potatoes, and steamed greens.
🍯 Snacks: Greek yogurt with honey and granola, or a protein smoothie with bananas.
This steady intake of quality nutrients will help ensure you have the energy to crush your Open workout.
3. Stay Hydrated
Hydration is crucial for optimal muscle function, recovery, and endurance.
Follow these guidelines:
💧 Water FIRST: Drink plenty of water throughout the day (aim for half your body weight in ounces as a general rule).
🧂Electrolytes When Needed: If you’re sweating a lot, doing multiple sessions in a day, or feeling fatigued, use an electrolyte drink (like LMNT, Liquid IV, or Nuun) to replenish sodium, potassium, and magnesium.
🧃Pre-Workout Hydration: About 60–90 minutes before your Open attempt, drink 16-20 oz of water to ensure you’re well-hydrated without feeling bloated.
💧 Post-Workout Rehydration: Follow up your workout with 16-24 oz of water and electrolytes if you had a long or especially intense session.
4. Prioritize Sleep & Recovery
You won’t gain a significant amount of fitness in the middle of the Open—but you can maximize the fitness you already have by recovering well.
💤 Sleep 7-9 hours per night to allow muscle repair, hormone balance, and optimal mental focus.
🧘 Reduce stress by keeping life obligations as manageable as possible leading up to your workout.
🚶 Use active recovery (light stretching, walking, or mobility work) instead of extra, intense workouts.
If you feel fatigued, skip an unnecessary workout and focus on quality sleep, hydration, and nutrition instead. A well-rested body will always outperform an overtrained, exhausted one.
5. Dial in Your Post-Workout Nutrition
Recovery begins immediately after your Open attempt. Here’s how to refuel:
Immediately Post-Workout (0-30 minutes)
- Protein + Fast-Digesting Carbs
- A protein shake (20-30g protein) with a banana, dates, or honey for quick glycogen replenishment.
If you prefer whole foods, go for chicken breast with white rice or Greek yogurt with berries and honey.
2-3 Hours Later
- More Protein & Complex Carbs
A full meal with lean protein (chicken, fish, lean beef, tofu), complex carbs (quinoa, sweet potatoes, brown rice), and healthy fats (avocado, nuts, olive oil).
This two-stage refueling approach helps rebuild muscle tissue, restore glycogen, and prepare you for your next workout.
Final Thoughts
The Open is about testing your fitness but with the right preparation and strategy, you can maximize your score week of week. The best thing you can do during the open is stay consistent with your usual routine, fuel your body properly, hydrate, and prioritize sleep and recovery.
A well-rested body will always outperform an overtrained, exhausted one.
With these simple yet effective strategies, you’ll be ready to perform at your best — whether you’re aiming for the next stage or just looking to beat last year’s scores.
Need Help with Your Open Strategy?
Let’s Work Together!
If you’re looking for personalized coaching, workout strategies, or real-time feedback on your Open performance, I’m here to help. Whether you need a game plan this week’s workout, competition prep for upcoming events, or a structured approach to dominate next year’s Open, I’ve got you covered.
📩 Message me now to schedule a strategy session or get started with customized training.
Let’s take your performance to the next level!