First off, training for the Open should have started the first week of December; and for some, even further back. But, we are here now so let’s identify where we are so we can implement sound structure and progression to ensure proper preparation for March 11th:

Current date (day this is being written): January 8th, 2021

Weeks until the Open: 9 weeks

What is the Open? 

An online competition that will last 3 weeks from March 11th-March 29

Each week 1 workout will be release (traditionally it’s one workout, there have been some events that have had 2 scored portions but we will assume 3 workouts and 3 scored events for now)

Each week the workout will be released on Thursday with scores due by Monday afternoon, 5pm Pacific time. During this time period, you can perform the workout as many times as you wish.

The large majority of people, especially those who are serious about their placing, will redo the workout once leading to them competing 6 workouts at max effort over 3 weeks (3 total workouts with 1 repeat each = 6 total workouts)*.

*There is a caveat to this due to the new structure of the Open this year. With the inclusion of the Quarterfinals and Semifinals and the top 10% worldwide moving on to the Quarterfinals, the argument for redoing the Open workouts is not as strong as it once was. It could be more prudent to do them once while aiming your training plan at peaking for the Quarterfinals. But, we will focus on the Open and performance in those events throughout this post. 

What equipment is in the Open?

The Crossfit Games Instagram posted a picture referencing the equipment everyone will need for the first 3 weeks of the Open. The equipment was as follows:

Barbell

Weights

Pull-Up Bar

Jump Rope

DB

Box

Your body

They didn’t list, yet, the weight parameters required or the weight of the dumbbell.

What are the events in the Open? 

Historically, the Open comprises 5 events (this year 3) that average about 13 minutes in length with varied combinations of movements.

To give context on the rate of speed and amount of work performed within these events, an elite athlete (someone finishing in the top 200 in the world), averages roughly 26 reps per minute for each of these events. This is based on the data from the 2020 Crossfit Open results.

So, how do we train for the Open?

Ideally, we would layout a 12 week build into the Open. This is operating under the assumption that every movement can be performed competently and people have built requisite volume of repetitions over the year(s) to ensure a great base of support before moving into more intense contractions. If someone has limitations in a particular movement or hasn’t built the functional volume in repetitions (see my article regarding functional volume for more details here) that will change the direction and layout of the training.

First, we need to lay out more specific characteristics regarding what someone needs in order to be maximally prepared for the Open. As I mentioned earlier, people need to be prepared for 6 x 13 minute workouts with varied movements and repetition combinations. Some of those combinations can be in a circuit format where 3 opposing movements are combined to allow for higher rates of turnover testing one’s top end capacity of complementary movements; while others can be non-complementary combinations of movements where each movement interferes with each other forcing a faster onset of fatigue from a physiological perspective. This is an element that must be properly trained in order to execute appropriately in the event. Additionally, we can expect “extended muscle endurance” work where bigger sets of movements are required to complete in the event; these are colloquially known as “chippers”. Lastly, we can expect events that challenge one’s strength battery. Worded another way, how great is someone at lifting 80%+ of their maximum under fatigue; how quickly can you recover between those contractions so you can perform more of them? This is one of the most valuable tools in a Crossfit athlete’s tool belt. If we were to summarize those characteristics: 

-Circuit’s – higher turnover – less local muscle fatigue

-Non-complementary – bottlenecks – more local muscle fatigue

-Extended muscle endurance – chipper – bigger sets of work w/ proper partitioning

-Strength Battery – heavy/tough contractions – challenging the ability to recover faster between heavier %’s of one’s maximum

 

How do we monitor progress or someone’s rate of adaptation throughout this training process?

We need a litmus that we can use monthly to monitor how someone is adapting to the training. This is where “Fitness Monitoring” comes in. This is comprised of the following tasks:

“Fitness Monitoring”

1. Snatch; Build to a max
2. Strict HSPU; AMRAP UB x 1 set – no pausing – 34” hand width max

+

30 sec Row – ALL OUT

30 sec Rest – stay strapped in rower

30 sec Row – ALL OUT

*damper 4 for women, 5 for men

*pre-set rower

*record meters for both

The tests are not to determine value but their (the athlete’s) current ability through easy-to-implement, repeatable, sports specific situations. The scores will undulate, but the purpose of the tests are to determine how the current training program impacts the snatch, row, and strict handstand pushup; markers of strength, capacity, relative strength and endurance. This will give us insights every 4 weeks on how the body is moving relative to the training.

A quick note regarding the row scores:

There’s a reason for the 2 row scores as opposed to the traditional test of 4 x 30 sec row repeats. The main reason is the smaller demand on the system. The traditional test is very demanding and draining on the body which will impact training in the following days. With the two row scores, we can extract a wealth of insight without the fatigue. The first row score is telling us where someone’s power and strength currently lie. The second row score is telling us how capable their aerobic system is at recharging their system as close to baseline as possible. These numbers will fluctuate, on the average, over the course of the year based upon the demands of training. For example, when training in the off-season with strength improvements being the goal, we would want to see a bigger decrement between row scores biasing a large first score. As we get closer to competition where balanced fitness is prudent in addition to near peak aerobic potential we would want to see a smaller decrement between row scores and a dampening of the first row score. To give examples: 

Male / 5’11’’ / 190#

Off-season:

Row 1 – 196m

Row 2 – 173 

In-season:

Row 1 – 185m

Row 2 – 180m 

These numbers become a potent tool for us while in the midst of preparing for the Open. As the preparation unfolds we would want to see a small drop in power in conjunction to a tightening of scores. This will vary person to person but on a general basis this is the trend we would want to see for peak mixed modal performance. 

The layout of training:

Since we have 9 weeks left, we want to layout the training into 3 sections:

Week 1-3

Build 

Week 4-6

Tough

Week 7-9

Pre-Comp

 The characteristics within each of these phases will be different and will build upon each other.

Build Priorities:

-Building towards functional volume

-Total training volume is elevated

-Absolute strength and strength speed work is rising but not peaking

-Skills are being touched and built

-controlling fatigue

Tough Priorities:

-CNS is heighten; Absolute strength and strength speed work is pushing closer to maxes

-Skills are being tested

-Metabolic demand is elevated

-Total training volume is stable if not slightly down from Build (this is unique to the person)

-Touching more Sport Specific Training 

Pre-Comp Priorities: 

-Sharpening

-Testing; Open repeats and derivations

-Building confidence

-Practicing the sport

If we were to summarize each section into one word:

 Building -> Pushing -> Sharpening -> Expressing (the competition)

These are the priorities you want to keep at the top of your pyramid. If you keep these in the back of your mind when designing your training, and while performing it, you will set yourself up for success.

The Design

I’m going to outline a very general skeleton that will build upon each phase so you can see the progression to draw principles.

Build Phase

Monday

AM-

Snatch (Mod %) + Squat Mod % + EMOM (Skill Accumulation; Clean Based) + ACC

1. 1. 1. 1. Snatch Pull + Squat Snatch + Hang Squat Snatch + OHS every 90 sec x 8 sets – 4 @ 70-75%, 4 @ 75-80%
         2. Back Squat @ 20X1; 6-6-6 – rest as needed – tough sets, no fails
         3. EMOM x 20 minutes:

1st min – 5 DL + 5 HPC + 5 FS + 5 S2O @ 95/135

2nd min – 15 WB @ 14/20#

3rd min – 5 TnG PC + 5 Thrusters @ 95/135

4th min – 15 BJSD @ 24”

1. 1. 1. 1. 3 sets:

Hollow Rock; 30 sec w/ light weight OH

-rest 30 sec-

GHD Hip Extension @ 2020; 10 reps – hands behind head

-rest 60 sec-

PM-

Aerobic Work (increasing pace)

8 sets @ increasing pace per set:

200m Run

8 Bar Facing Burpees

20 Cal Row

-rest 2 min-

*Start @ 60%, must get faster per set or terminate workout

Tuesday

AM-

Gym EMOM (vol accumulation) 

EMOM x 10 minutes:

1st min – 5 Strict HSPU to tough deficit

2nd min – 1 LLRC to 15’ + 1 RC to 15’ w/ legs

-rest 2 min-

EMOM x 10 minutes:

1st min – 3-5 UB RMU

2nd min – 25-50’ UB HSW

-rest 2 min-

EMOM x 10 minutes:

1st min – 20 sec AMRAP Strict Pull Ups

2nd min – 20 sec AMRAP Kipping HSPU 

PM-

Aerobic Repeats 

6 sets:

1 min AB

1 min walk

1 min Row

1 min walk

1 min Ski

1 min walk

Sets 1-2 – 75%

Sets 3-4 – 85%

Sets 5-6 – 90-95% 

Wednesday

AM-

5 min (Mixed; Repeats; Turnover)

2 sets @ 85-90%/High Power:

5 min AMRAP:

6 Power Snatch @ 65/95#

6 Bar Facing Burpees

6 BJO @ 20/24” – no rebounding

-3 min rest-

5 min AMRAP:

6 Thrusters @ 65/95#

30 DU’s

6 Power Cleans @ 65/95#

30 DU’s

-3 min rest-

5 min AMRAP:

8 GHDSU

8 FR Walking Lunges @ 65/95#

8 S2O @ 65/95#

-3 min rest-

*Same scores on second set

PM-

Power Intervals (15/20/30/40 seconds) + Flush

5 sets:

15 sec AB @ 97%/Hard Effort

-rest/walk 2-2:30-

+

5-10 min rest

+

5 sets:

15 sec AB @ 97%/Hard Effort

-rest/walk 2-2:30-

*MUST maintain power on these. IF you feel a drop or you show one, shut it down

 15-20 min EZ Flush after finishing intervals + 10 min Supine Diaphragmatic Breathing

Thursday

Active Recovery 

Hip Flow – 10 min

Thoracic Flow – 10 min

Yoga Flow – 10 min

Walking/Hiking/Biking – 30-45 min EZ

Diaphragmatic Breathing – 10 min

Friday

AM-

Snatch (Complex; Varied) + Clean (Complex; Varied) + Bending (Mod w/ Skills) + EMOM (Skill Accumulation; Snatch Based) + ACC

1. 1. 1. 1. Power Snatch + Squat Snatch + OHS – Build to a tough complex in less than 15 min – reset b/t PS and SS
         2. Power Clean + Squat Clean + FS + Split Jerk – Build to a tough complex in less than 15 min – reset b/t PC and SC
         3. Every 2 min x 5 sets:

3 TnG Deadlifts

6 Strict HSPU

3 Deadlifts @ 11X1 – reset b/t each

*Start @ 225/315, add 5-10# per set

+

EMOM x 20 minutes:

1st min – 5 TnG Power Snatch + 5 Hang Squat Snatch @ 95/135

2nd min – 30-60 UB DU’s

3rd min – 1 Power Snatch + 9 OHS @ 95/135

4th min – 10-12 Bar Facing Burpees

PM-

Aerobic Work (increasing pace) 

8 sets @ increasing pace per set:

20 Cal AB

4 DB Devil Press @ 35/50 / hand

4 DB Thrusters @ 35/50 / hand

200m Run

-rest 2 min-

*Start @ 60%, must get faster per set or terminate workout

Saturday

IGTs/Gymnastic specific work + 15 min (Mixed)

 3 sets:

4-6 UB RMU

4-6 HPC to OH @ 95/135

-into-

2 min AB @ 80%

-90 sec rest-

+

5 min rest

+

3 sets:

6-8 Strict HSPU

4-6 Thrusters @ 95/135

-into-

2 min Row @ 80%

-90 sec rest-

+

5 min rest

+

3 sets:

8-12 C2B

4-6 S2O @ 95/135

-into-

2 min Run @ 80%

-90 sec rest-

+

Rest as needed

+

15 min AMRAP @ incremental pace:

30 Cal Row

2 RC to 15’ w/ legs

10 BJSD @ 24/30”

Min 0-5 – 70%

Min 6-10 – 80%

Min 11-15 – 90%

Tough Phase 

Monday

AM-

Snatch EMOM (Tough; High %) + Squat (Int; Low Vol) + Clean Battery w/ Skills

 

1. 1. 1. 82. 1 Snatch Pull + 1 Squat Snatch every 75 sec x 12 sets; 4 @ 80%, 4 @ 82.5%, 4 @ 85%
         83. Back Squat; 3-3-3 – rest as needed – tough sets – no fails
         84. 5 sets:

21 Cal AB @ 80%

15 T2B

6 Bar Facing Burpees

3 Squat Clean to OH

-rest 90-120 sec-

*Start @ 65% of max, increase 5% per set

*reset b/t reps

PM-

IE Cyclical Based Sets

8 sets @ increasing pace per set:

200m Run

4 Double DB Power Snatch @ 35/50 / hand

6 BJO @ 20/24”

8 WB @ 14/20

20 Cal Row

-rest 2:30-

*Start @ 65%, get faster per set

Tuesday

AM-

Mixed ME Sets

5 sets @ 85-90%/High Effort:

15 Kipping HSPU

15 Power Snatch @ 55/75

15 C2B

15 OHS @ 55/75

15 Bar Facing Burpees

75 DU’s

-rest 1:1-

*mix the order each set

*same times per set

PM-

40-60 min Flush

45 min EZ:

3 min AB

1 min Left Side Plank

1 min Right Side Plank

3 min Row

1 min Lunges

1 min Bear Crawl

3 min Ski

1 min Sorensen Hold on GHD

1 min FW @ 16/24 / hand 

Wednesday

AM-

Aerobic Repeats 

Every 90 sec x 21 sets:

1st set – 45 sec AB

2nd set – 45 sec Row

3rd set – 45 sec Ski

Sets 0-7 – 70%

Sets 8-14 – 80%

Sets 15-21 – 90%

PM-

Power Endurance (60/90/120/150 sec) + Flush

3 sets @ 97%/Hard Effort

20 sec KBS @ 32/40kg

20 sec Burpee

20 sec AB

-rest 6-8 min-

+

Rest 10-15 min

+

3 sets @ 97%/Hard Effort

20 sec DB Thrusters @ 45/60 / hand

20 sec Burpee over DBs

20 sec AB

-rest 6-8 min-

*Warm up well for this

*The goal with this piece is getting a dose, the scores don't matter, what matters is putting out a lot of power to challenge your top end power.

*Output MUST be the same across all sets; if you feel a drop or notice a drop, shut it down

15-20 min EZ Flush after finishing intervals + 10 min Supine Diaphragmatic Breathing

Thursday

Active Recovery

Hip Flow – 10 min

Thoracic Flow – 10 min

Yoga Flow – 10 min

Walking/Hiking/Biking – 30-45 min EZ

Diaphragmatic Breathing – 10 min

Friday

AM-

Clean EMOM (Tough; High %) + Bend w/ Skill (Int; Low Vol) + Snatch Battery w/ Skills

1. 1. 1. 82. 1 Clean Pull + 1 Squat Clean + 1 Split Jerk every 75 sec x 12 sets; 4 @ 80%, 4 @ 82.5%, 4 @ 85%
         83. For Time:

5-4-3-2-1

Deadlift @ 245/365

Strict HSPU to tough deficit

-rest half the work time-

For Time:

10-8-6-4-2

Deadlift @ 205/315

*after each set:

30’ HSW

+

1. 1. 1. 1. 5 sets:

20 Cal Row @ 80%

14 Alt Pistols

6 BJO @ 20/24 – clear the box

3 Squat Snatches

-rest 90-120 sec-

*Start @ 65% of max, increase 5% per set

*reset b/t reps

PM-

IE Cyclical Based Sets

8 sets @ increasing pace per set:

21 Cal AB

15 Cal Row

9 Cal Ski

-rest 2:00-

*Start @ 65%, get faster per set

Saturday

10 min (Mixed) x 3 – Incremental pacing

10 min AMRAP (see below for effort instructions):

10 T2B

10 Thrusters @ 65/95

10 Bar Facing Burpees

-4 min rest-

10 min AMRAP:

10 Kipping HSPU – open standard

10 Power Snatch @ 65/95

50 DU’s

-4 min rest-

10 min AMRAP:

10 FR Walking Lunges @ 65/95

10 Bar Facing Burpees

10 C2B

*On each of these AMRAPs:

Min 0-5 – 75-80%

Min 6-10 – 90-95%

*SHOW an increase in pace on the last half of each of them

Pre-Comp Phase

*Bold = high priority sessions

Monday

AM-

Snatch Complex (Int; Varied) + Squat (Tough; Low) + Mixed -> CP

1. 1. 1. 1. 1 Squat Snatch + 2 OHS – Build to a moderately tough set for the day in less than 12 min – leave some weight on the bar
         2. Back Squat; Build to a tough 5 in less than 12 min – leave some weight on the bar

+

Against a 15 min clock:

0-9:00 AMRAP:

10 T2B

10 Alt Pistols

10 Power Snatch @ 65/95

 9:00-15:00:

 1 Squat Snatch + 2 OHS – Build to a max for the day in the remaining 6 minutes

 

PM-

40-60 min Flush

45 min EZ:

3 min AB

1 min FW @ 16/24kg / hand

1 min Lunges

3 min Row

1 min Single Unders

1 min Plank

3 min Ski

1 min Air Squats

1 min Burpees -no jump @ top – 15 rep max

Tuesday

AM-

Cyclical Repeats

5 sets @ incremental pacing:

20 Cal Row

20 Cal Ski

20 Cal AB

-rest 3 min-

*Start @ 70%, get faster per set or terminate session

PM-

20 min EZ + 15-20 min (High Turnover)

20 min @ warm up pace:

20 Cal Row

15 Air Squats

10 Push Ups

5 T2B

1 Strict HSPU

+

Rest as needed

+

20 min AMRAP @ 85-90%/High Tempo:

20 Cal AB

30 DU’s

5 BBJO @ 24” 

*tempo UP here; tight set up

Wednesday

AM-

Sn/Cn TnG Work + Sqt (Tough; Low)

1. 1. 1. 1. 3 sets @ increasing pace per set:

30 Cal AB

15 WB @ 14/20

5 Power Snatch

5 Squat Snatch

-rest 2 min-

*Start @ 95/135, add 5-10# per set

*Work on increasing speed for each movement each set

*Play with TnG sets and fast singles

+

1. 1. 1. 1. 3 sets @ increasing pace per set:

30 Cal Air Runner

15 GHDSU

5 Power Clean to OH

5 Squat Clean

-rest 2 min-

*Start @ 115/165, add 5-10# per set

*Work on increasing speed for each movement each set

*Play with TnG sets and fast singles

      +

1. 1. 1. 1. Front Squat; 5-5-5 – rest as needed – tough but no fails and no excessive grinding; get some tension on your system – leave weight on the bar

PM-

Chipper (Ext ME)

For Time:

50 Cal Row

50 DB FS @ 35/50 / hand

40 T2B

40 Alt DB Power Snatch @ 35/50 / hand

30 C2B

30 DB Thrusters @ 35/50 / hand

20 Kipping HSPU

20 DB OH Walking Lunges @ 35/50 / hand

 

*Work on chipping away at bigger sets; be a bit more aggressive on your strengths with regards to partitioning while staying conservative on your weaker movements

Thursday

Active Recovery

Hip Flow – 10 min

Thoracic Flow – 10 min

Yoga Flow – 10 min

Walking/Hiking/Biking – 30-45 min EZ

Diaphragmatic Breathing – 10 min

Friday

AM-

Clean Complex (Int; Varied) + Open Style test (varied)

 

1. 1. 1. 1. 1 Squat Clean + 1 FS + 1 S2O – Build to a moderately tough set in less than 15 min – leave some weight on the bar
         2. Against a 20 min clock:

0-13:00, AMRAP:

5 RMU

7 Squat Cleans @ 105/155

9 Bar Facing Burpees

13:00-20:00:

1 Squat Clean + 1 FS + 1 S2O – Build to a max for the day in remaining time

PM-

40-60 min Flush 

15 min Bike – EZ

10 min Mobility – T Spin + Hips

15 min Bike – EZ

10 min Mobility – Static + Breathing

Saturday

Aerobic Work + Skill Work + Additional Work (not covered in the week)

Every 2 min x 5 sets @ sustained high power:

200m Run + 5 Strict HSPU

+

Rest as needed

+

EMOM x 15 minutes:

1st min – 5-7 DB Devil Press @ 35/50 / hand

2nd min – 5-7 C2B + 5-7 T2B

3rd min – 5-7 DB Thrusters @ 35/50 / hand + 5-7 BJO @ 20-24” – clear the box

*work on speed, efficiency, and great breathing mechanics here

+

Rest as needed

+

Every 2 min x 5 sets @ sustained high power:

200m Run + 15-25’ UB HSW

+

Rest as needed

+

EMOM x 15 minutes:

1st min – 5 DB DL + 4 DB HPC + 3 DB FS + 2 DB S2O @ 35/50 / hand

2nd min – 30 sec L Sit Hang from Bar

3rd min – 10-12 DB FR Walking Lunges @ 35/50 / hand

*work on speed, efficiency, and great breathing mechanics here 

I hope this outline creates a better understanding for what the Open is, how to outline a program for it, and how to train for it. As with all things training related, an individualized approach will always hold a strong argument for eliciting the best outcome for an individual. If this is something you’re interested in learning more about in order to take your Open placing to the next level, I’d strongly suggest reaching out to one of our Big Dawg coaches on staff. We are all eager to work with hungry people who want to find their physical potential through the sport of fitness.

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