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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
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
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Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
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Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
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
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage 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
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
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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