The 2024 CrossFit Open

The CrossFit Open is near.

According to the CrossFit Games website:

Anyone, regardless of fitness level, is invited to join the largest participatory sporting event on Earth, where all members of the CrossFit community will have an opportunity to participate in the competition season.
Participants will complete three workouts across three weeks at their affiliates or home gyms. The workouts are released on the CrossFit Games website on Thursdays at 12 p.m. (noon) Pacific Time, and you have until Monday at 5 p.m. PT to do the workout and submit your score online. At the end of each week, you can see where you stack up by affiliate, age, or worldwide by viewing the CrossFit Games Leaderboard

The Open
 brings the CrossFit community together to pursue something that would not hold the same meaning or possibilities if we were just working out on our own. It’s the time of year when we see many people achieve significant firsts: PR snatchesthrustersmuscle-ups, toes-to-bars, handstand push-ups, and double-unders, as a few examples. The Open will provide you with interesting data on your performance in the gym, which can guide you when setting goals for the following year.
So, if you’re not in it to win it, the Open is a way to check in on your fitness, hold yourself accountable, stay motivated for the upcoming year, accomplish personal goals, and celebrate with the community. 

We are now a month away from the start of the Open, which will feature three weekly workouts to test our overall fitness beginning with the first workout which will be announced on February 29th.  Per the blurb above, there are three weeks where everyone is competing, and then there are further tests in the following weeks for the top 25% of CrossFitters in the Open who will qualify for Quarterfinals.
The time is now to focus your training plan on preparing for the Open.  This starts with workout selection and overall volume of training.  What we can expect in the Open is a combination of short, super-intense workouts featuring tests of strength and skill, and longer (20 mins) grueling workouts that require mental toughness to keep going.  But one thing we will not see is multiple workouts in one session.
If you have a goal to do well in the Open, your training volume should now be focused.  If you’re in the practice of doing multiple workouts per day, consider just one workout per day now, and focus on maximizing your effort and results in that workout.  Additional training time should be focused on practicing weak gymnastics movements and improving your mobility.  Doing multiple workouts per day will not allow you to maximize your intensity on each individual session and also will inhibit your recovery between training days.  You will enter into the first workout of the Open depleted, not at your peak.  Take the time now to dial back the amount of training that you are doing, and focus more on the quality of execution.

Speaking of quality, the other thing about the Open is that as fun as it is — and it awesome that everyone can participate no matter their experience within the sport — there are real, enforced standards.  That’s how we can use the Open as a feeder into the CrossFit Games!  What this means as far as the athlete’s experience in the Open is that rather than a coach letting you know you’re not getting your chin over the bar during your set of pull-ups, and suggesting some ways to improve, it will be more like a judge (a coach or another CFKI member) telling you that that rep did not count, you have to do it over.  If you are someone that has a hard time always meeting the movement standards, but you can do it sometimes, the time is now to meet the standard in your training 100% of the time.  Ask someone to watch you and call you out on your wallballs – “Am I squatting all the way below parallel?”  Fix your movement patterns now (and your mindset that close is good enough), so that the Open doesn’t turn into a hard-to-swallow pill that your perceived fitness level and your actual fitness level are not the same thing.
And once again, the Open is for everyone!  If there are movements that you cannot complete “as prescribed”, just like in a regular training day in the gym, there are scaled standards that everyone can do.  They might not be easy, as we all know a scaled workout is still a tough test to get through, but you will step up to the challenge.
There are also different standards on many workouts for masters athletes (35+), teens, and adaptive athletes.

If you can’t tell, I’m super pumped about the upcoming CrossFit Open and can’t wait for the excitement of the workout announcements live each week on Thursdays, the thrill of competing in this annual test, and especially for the new personal records that the adrenaline of competition often brings out.  We’ve seen many first pull-ups, first handstand push-ups, and muscle-ups come out of these springtime weeks every year!

You can learn more about how the Open works and whether or not it’s for you (hint: it is) at the CrossFit Open site here!