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4 Tips to Smash the CrossFit Open
Give your best at each and every workout!
At around this time each year, CrossFit athletes from all over the world start asking each other – and themselves – what the CrossFit Open could have in store. Whether you’re a veteran or a complete beginner, these tips for the CrossFit Open will help you smash each and every workout!
4 Tips for the CrossFit Open
#1 – Have a Gameplan
Develop a solid game plan for each Open workout, focusing on how to best use your strengths and manage more challenging aspects. Balance intensity with smart pacing, knowing when to push hard and when to conserve energy, especially in areas where you're still developing.
A well-thought-out strategy can significantly impact your performance. It's a great idea to talk with a coach and maybe even practise the combinations of movements the day before. This way, you get a feel for how the workout will go. Your coach can provide insights and tips that are tailored to your abilities and help refine your strategy.
#2 – Fuel Up and Hydrate
With only a week out your nutrition should not change drastically! Continue to eat well. On the day, eat foods you know work for you, hydrate and make sure the pre-workout meal is a simple one.
#3 – Rest is Key
Good sleep is gold. Make sure you're getting enough through the week leading into each workout. Throw in some light movement, mobility, and recovery techniques to keep you fresh and primed for competition. Listen to your body!
#4 – Have Fun!
Remember, at the end of the day, it's all about having fun. Enjoy the challenge, the community, and the journey of improving yourself. Keeping a positive and fun attitude will make your CrossFit Open experience even more rewarding.
Related: Should you do RX or Scaled at the CrossFit Open?
Join InnerFight Dubai at the CrossFit Open!
Do you want to participate in the CrossFit Open? At InnerFight Dubai, we’ve been part of the Open for over a decade – and have helped countless members smash through their limits in the process.
Get in touch with us today at winning@innerfight.com to learn more about CrossFit Open at InnerFight Dubai!
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
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ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
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Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
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Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
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We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
At around this time each year, CrossFit athletes from all over the world start asking each other – and themselves – what the CrossFit Open could have in store. Whether you’re a veteran or a complete beginner, these tips for the CrossFit Open will help you smash each and every workout!
4 Tips for the CrossFit Open
#1 – Have a Gameplan
Develop a solid game plan for each Open workout, focusing on how to best use your strengths and manage more challenging aspects. Balance intensity with smart pacing, knowing when to push hard and when to conserve energy, especially in areas where you're still developing.
A well-thought-out strategy can significantly impact your performance. It's a great idea to talk with a coach and maybe even practise the combinations of movements the day before. This way, you get a feel for how the workout will go. Your coach can provide insights and tips that are tailored to your abilities and help refine your strategy.
#2 – Fuel Up and Hydrate
With only a week out your nutrition should not change drastically! Continue to eat well. On the day, eat foods you know work for you, hydrate and make sure the pre-workout meal is a simple one.
#3 – Rest is Key
Good sleep is gold. Make sure you're getting enough through the week leading into each workout. Throw in some light movement, mobility, and recovery techniques to keep you fresh and primed for competition. Listen to your body!
#4 – Have Fun!
Remember, at the end of the day, it's all about having fun. Enjoy the challenge, the community, and the journey of improving yourself. Keeping a positive and fun attitude will make your CrossFit Open experience even more rewarding.
Related: Should you do RX or Scaled at the CrossFit Open?
Join InnerFight Dubai at the CrossFit Open!
Do you want to participate in the CrossFit Open? At InnerFight Dubai, we’ve been part of the Open for over a decade – and have helped countless members smash through their limits in the process.
Get in touch with us today at winning@innerfight.com to learn more about CrossFit Open at InnerFight Dubai!
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
At around this time each year, CrossFit athletes from all over the world start asking each other – and themselves – what the CrossFit Open could have in store. Whether you’re a veteran or a complete beginner, these tips for the CrossFit Open will help you smash each and every workout!
4 Tips for the CrossFit Open
#1 – Have a Gameplan
Develop a solid game plan for each Open workout, focusing on how to best use your strengths and manage more challenging aspects. Balance intensity with smart pacing, knowing when to push hard and when to conserve energy, especially in areas where you're still developing.
A well-thought-out strategy can significantly impact your performance. It's a great idea to talk with a coach and maybe even practise the combinations of movements the day before. This way, you get a feel for how the workout will go. Your coach can provide insights and tips that are tailored to your abilities and help refine your strategy.
#2 – Fuel Up and Hydrate
With only a week out your nutrition should not change drastically! Continue to eat well. On the day, eat foods you know work for you, hydrate and make sure the pre-workout meal is a simple one.
#3 – Rest is Key
Good sleep is gold. Make sure you're getting enough through the week leading into each workout. Throw in some light movement, mobility, and recovery techniques to keep you fresh and primed for competition. Listen to your body!
#4 – Have Fun!
Remember, at the end of the day, it's all about having fun. Enjoy the challenge, the community, and the journey of improving yourself. Keeping a positive and fun attitude will make your CrossFit Open experience even more rewarding.
Related: Should you do RX or Scaled at the CrossFit Open?
Join InnerFight Dubai at the CrossFit Open!
Do you want to participate in the CrossFit Open? At InnerFight Dubai, we’ve been part of the Open for over a decade – and have helped countless members smash through their limits in the process.
Get in touch with us today at winning@innerfight.com to learn more about CrossFit Open at InnerFight Dubai!
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
At around this time each year, CrossFit athletes from all over the world start asking each other – and themselves – what the CrossFit Open could have in store. Whether you’re a veteran or a complete beginner, these tips for the CrossFit Open will help you smash each and every workout!
4 Tips for the CrossFit Open
#1 – Have a Gameplan
Develop a solid game plan for each Open workout, focusing on how to best use your strengths and manage more challenging aspects. Balance intensity with smart pacing, knowing when to push hard and when to conserve energy, especially in areas where you're still developing.
A well-thought-out strategy can significantly impact your performance. It's a great idea to talk with a coach and maybe even practise the combinations of movements the day before. This way, you get a feel for how the workout will go. Your coach can provide insights and tips that are tailored to your abilities and help refine your strategy.
#2 – Fuel Up and Hydrate
With only a week out your nutrition should not change drastically! Continue to eat well. On the day, eat foods you know work for you, hydrate and make sure the pre-workout meal is a simple one.
#3 – Rest is Key
Good sleep is gold. Make sure you're getting enough through the week leading into each workout. Throw in some light movement, mobility, and recovery techniques to keep you fresh and primed for competition. Listen to your body!
#4 – Have Fun!
Remember, at the end of the day, it's all about having fun. Enjoy the challenge, the community, and the journey of improving yourself. Keeping a positive and fun attitude will make your CrossFit Open experience even more rewarding.
Related: Should you do RX or Scaled at the CrossFit Open?
Join InnerFight Dubai at the CrossFit Open!
Do you want to participate in the CrossFit Open? At InnerFight Dubai, we’ve been part of the Open for over a decade – and have helped countless members smash through their limits in the process.
Get in touch with us today at winning@innerfight.com to learn more about CrossFit Open at InnerFight Dubai!
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
At around this time each year, CrossFit athletes from all over the world start asking each other – and themselves – what the CrossFit Open could have in store. Whether you’re a veteran or a complete beginner, these tips for the CrossFit Open will help you smash each and every workout!
4 Tips for the CrossFit Open
#1 – Have a Gameplan
Develop a solid game plan for each Open workout, focusing on how to best use your strengths and manage more challenging aspects. Balance intensity with smart pacing, knowing when to push hard and when to conserve energy, especially in areas where you're still developing.
A well-thought-out strategy can significantly impact your performance. It's a great idea to talk with a coach and maybe even practise the combinations of movements the day before. This way, you get a feel for how the workout will go. Your coach can provide insights and tips that are tailored to your abilities and help refine your strategy.
#2 – Fuel Up and Hydrate
With only a week out your nutrition should not change drastically! Continue to eat well. On the day, eat foods you know work for you, hydrate and make sure the pre-workout meal is a simple one.
#3 – Rest is Key
Good sleep is gold. Make sure you're getting enough through the week leading into each workout. Throw in some light movement, mobility, and recovery techniques to keep you fresh and primed for competition. Listen to your body!
#4 – Have Fun!
Remember, at the end of the day, it's all about having fun. Enjoy the challenge, the community, and the journey of improving yourself. Keeping a positive and fun attitude will make your CrossFit Open experience even more rewarding.
Related: Should you do RX or Scaled at the CrossFit Open?
Join InnerFight Dubai at the CrossFit Open!
Do you want to participate in the CrossFit Open? At InnerFight Dubai, we’ve been part of the Open for over a decade – and have helped countless members smash through their limits in the process.
Get in touch with us today at winning@innerfight.com to learn more about CrossFit Open at InnerFight Dubai!
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
One-Hour Workout: Revving Your Swim Engine
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