The Ultimate Guide to Crushing the 2025 CrossFit Open
EverBold Newsletter: 01/03/25: #getbolder
Are you ready to take your training to the next level and make 2025 your strongest Open yet? Whether you’re eyeing a top spot on the leaderboard or looking to smash personal bests, preparation is everything. Let’s break down the key elements of effective CrossFit Open prep and how you can build a strategy that delivers results.
Why Preparation Matters
The CrossFit Open isn’t just another competition; it’s a test of fitness across the board—strength, endurance, skill, and mindset. With only five weeks to show what you’ve got, it’s crucial to prepare in a way that maximizes your performance across diverse and challenging workouts.
The good news? Success in the Open isn’t about doing more; it’s about doing better. Strategic preparation is the difference between feeling overwhelmed by the weekly announcements and feeling ready to crush them.
1. Build Your Engine
The Open is notorious for high-intensity workouts that require a strong aerobic base. Here’s how you can prepare:
Mixed-Modal Conditioning: Practice workouts that combine weightlifting, gymnastics, and cardio. For example, alternate rowing and toes-to-bar with light thrusters to simulate Open-style intensity.
Aerobic Threshold Training: Incorporate machine intervals (row, SkiErg, Echo Bike) at a steady pace to improve recovery during workouts.
Recovery Between Efforts: Build capacity to sustain effort by practicing short rest intervals between rounds.
2. Master the Movements
The Open loves to test consistency in foundational CrossFit skills. Focus on:
Gymnastics Proficiency: Work on unbroken sets of chest-to-bar pull-ups, bar muscle-ups, and toes-to-bar.
Barbell Cycling: Hone efficiency in thrusters, cleans, and snatches. Practice maintaining technique under fatigue.
Burpee Variations: Burpees are a staple in the Open. Train lateral, bar-facing, and box jump burpees to master speed and rhythm.
3. Strength with Purpose
While raw strength isn’t always the star of the Open, it’s essential to meet strength thresholds for heavier barbell movements. Include:
Open-Specific Lifting: Train lifts like snatches, clean and jerks, and deadlifts at moderate-to-heavy loads.
Positional Strength: Add movements like tempo squats or hang snatches to refine technique and resilience.
Stamina Under Load: Practice barbell workouts that pair strength with high heart rates to simulate Open demands.
4. Dial in Transitions
Wasted time between movements can cost you precious reps. Practice:
Smooth Setups: Set up equipment in your workouts exactly as you would in competition.
Movement Pairing: Combine two or more Open staples—like toes-to-bar into barbell thrusters—and train seamless transitions.
Breathing and Composure: Use workouts to practice controlling your breath and focus during transitions.
5. Train Your Mindset
The Open isn’t just a physical test; it’s a mental game. Prepare by:
Simulating Competition: Recreate Open-style conditions with a live timer, judge, and leaderboard tracking.
Benchmarking Progress: Test past Open workouts to gauge improvement and build confidence.
Visualizing Success: Use mental rehearsals to prepare for the discomfort and chaos of Open workouts.
6. Recovery: The Overlooked Secret Weapon
Recovery isn’t optional; it’s essential for progress and injury prevention. Focus on:
Sleep and Nutrition: Prioritize quality sleep and a diet that fuels training and recovery.
Active Recovery Days: Incorporate swimming, stretching, or mobility work to stay fresh without overtraining.
Stress Management: Keep cortisol levels in check with mindfulness practices or light movement on rest days.
Take Your Prep to the Next Level
Want to ensure you’re leaving no stone unturned in your training?
Join Bolder Athlete Online Programming: Our structured plans guide you through every step of Open preparation, balancing skill work, strength, and conditioning for peak readiness.
Work 1:1 with the Bolder Athlete 1:1 Coach - Micah Shoemaker: For personalized coaching tailored to your strengths and weaknesses, Micah provides expert guidance to help you perform your best when it counts.
With proven systems and expert coaching, you’ll have everything you need to train smart and compete strong, learn more here: https://www.bolderathlete.com/
Your 2025 Open Awaits
The CrossFit Open is a unique opportunity to challenge yourself, grow as an athlete, and connect with a global community of fitness enthusiasts. With the right preparation, this year can be your best yet.
The clock is ticking—start preparing today and let’s make 2025 your year to shine.
See you on the leaderboard!
Jason
P.S. Shoutout to this week’s sponsor, Reyllen! They provide the best grips, knee sleeves, lifting belts, and more to elevate your training game. Use this link and code jasongrubb to save 15% on your next order!
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