On February 29th, 2024, the CrossFit Open returns to the big stage and you want to succeed. We focus so much on performance, but keeping injuries at bay is a huge part of putting up a PR or advancing. Learn CrossFit Open tips to reduce your risk of injury while maximizing your performance during the games.
WHAT IS THE CROSSFIT OPEN?
The Open is a 3-week test of fitness that holds the title of the largest participatory sporting event in the world. Once registered, you will compete in the same workout, at the same weights, with the same movement standards, and enter your scores online. As is its name, the games are open to all, whether you perform at home or in a Box. Whether you are a rookie or a veteran, there is a CrossFit Open division perfect for wherever you are along your fitness journey.
SPECIALIZE YOUR WARM-UP FOR THE OPEN
Everyone hopes to make it past the first round or hit a PR. You can increase your chances by choosing a warm-up specific to the WOD. The WOD will be posted in advance, allowing you to be strategic in your warm-up drills. As a physical therapist, I choose drills to increase blood supply to the key muscle groups in the workout. Ensure your heart rate is gradually raised to a performance level. Maximize your power output and muscle efficiency by supplying the most important muscles for the WOD with blood flow and oxygen immediately before you are ready to compete. Watch for my recommended warm-up for each round in 2024!
BE SMART – TIPS FROM A PHYSICAL THERAPIST
This is the season we all train for and we hope to PR when it matters most. As you strategize your performance, be smarter than your ego. If the WOD calls for a kipping HSPU and you haven’t mastered a strict HSPU, now is not the time. The competition can push your volume of a new movement and you’re almost guaranteed to get injured. Second, know when to scale your weight. Scaling will help keep you going and avoid having to drop out because of an injury. Even worse, injuring yourself could mean a forced break from CrossFit all together. Unfortunately, we see this all the time in our clinic. If the prescribed weight is close to or above your PR for high-volume repetitions, scale your weight.
MENTALITY IS KEY IN THE CROSSFIT OPEN
Remember, this is a small snapshot of your performance this year. While we love to compete, the leaderboard does not define your fitness. I can almost guarantee that burpees, rowing, and thrusters will make the list in 2024. However, the WOD may not include your best movements. Be smart, strategize your performance, and learn areas you can improve for next year along your CrossFit Open journey. After the Open, journal your strengths/weaknesses and focus on movements you need to master during the rest of 2024.
Good luck! Stay smart! Lift Heavy! Stay tuned for 2024 CrossFit Open tips for WOD-specific warm-ups, tips, and modifications for each workout in March.
Courtney Hilmanowski DPT, OCS is a member of Progression Fitness Rochester, MN, and provides lifters a unique environment for physical therapy care right inside her gym. If you are dealing with a lifting injury or interested in improving your lifting performance, contact Courtney today for a free 15-minute screening appointment in person or via live video to get your questions answered quickly.
