The Open is nigh and the the 10 weeks of hell is almost over. After this plan, you’ll be able to crush your goals in this years Open. This part will cover the final 3 weeks, as well as the workouts during the Open itself. I hope you don’t mind high volume.
If this is your first part of the 10 weeks you’ve seen I recommend that you start at the beginning. Here is part 1, and here is part 2. It’s taken 7 weeks to build up to this kind of volume and intensity, and you’d be foolish to jump into week 8.
I also want you to understand that you will most likely have to scale some portions of this plan. It’s written for someone who finishes in the 500-1000th place in their Crossfit Region.
I’ve also found that this program is hard on the hands, and I do recommend that athletes take care of them as they approach a competition. In this case, I like thin, leather batting gloves.
If you hands are getting raw and you are getting some blisters throw on the gloves so you don’t tear any calluses. The last thing you want is to tear before the open, which is sure to be hard on the hands.
This week continues right where week 7 left off. You’ll notice that there is much less strength work than in the beginning weeks of the plan, but all reps are going to be roughly 80% or above. This is by design.
The bulk of this week is closely targeted towards the power outputs that will be expected in the Open. The secondary goal is to enhance your bodies ability to clear the cellular waste products of these high power outputs, which allows you to continue at max output.
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This is going to be the highest volume and intensity week. The olympic lifts should be very close to your max capacity. By now you should be noticing some solid increases in your olympic lifts and squats. Have confidence that you can get through these sets.
I would also like to point out that the EMOM’s have not increased in length, and this is for a good reason. I want you to start pushing yourself and aim to increase the total amount of reps for these sessions by 3% over the previous week. Pay close attention to your pacing, and you will be able to accomplish this.
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This is the last week of the plan. You’ll notice that it tapers into the open. I’ve included two open days in the plan because I don’t really know what your schedule is, so I gave you a two day window to do your Open WOD. Definitely don’t do it back to back!
What to do During the Open
This is your competition season. We need to keep you at your peak performance for 5 weeks, which means that we will keep the conditioning and some of the strength work, but volume and intensity is drastically reduced.
Click this link to see the plan during the open .
You will probably notice that you feel a little run down during the first week of the Open. That’s to be expected. You really won’t peak until the 2nd or 3rd week of the Open.
You should start to feel better and better as the weeks go by. As a programmer it makes no sense peak for the first WOD and gradually loose your fitness each week.
Crossfit Open Nutrition
I would continue to eat how you have been. Don’t make any drastic changes apart from the amount of carbs you are eating. Check this article out which demonstrates a 10% performance increase by increasing carbohydrate intake prior to the workout.
My last piece of advice is to keep in mind that there are 5 workouts. If you have a bad WOD, or Dave Castro throws us some curve balls, don’t take it too poorly. Games Athletes feel the same way. You need to be as mentally tough as you are physically. Now it’s on you to crush the Open.
If you have any questions post them in the comments section and I’ll get back to you ASAP.