As the 2024 Crossfit Open gets underway it is normal for an influx of overuse injuries to present in to clinic with a history of onset of pain following an open workout. Whether you are an experienced crossfit athlete or a beginner; reducing risk of injury is crucial in both the performance and enjoyment of the open. Therefore we are going to discuss simple ways in which you can reduce injury risk during the 2024 open.
Perform what you’ve practiced
Despite this being quite tricky with the vast range of Crossfit exercises it should be followed as best as possible. For example if a particular exercise such as kipping pull ups or handstand push ups has not been in your training routine then its not advisable to try them for the first time. It is likely that you will perform them with poor technique which could cause injury and is likely to reduce energy efficiency anyway.
Another example would be if you haven’t trained near the workout RX open weights then it would be advisable to perform the scaled weight or exercise for the same reason as above. Despite this, the open is a fun community event and so it is a great time to go for PB’s or finally get your first or get your first muscle up, try find a balance.
Prioritise recovery
- Sleep – This is the most important aspect of recovery. Ensure to prioritise 7-9 hours of quality sleep each night if possible and particularly before and after open workouts. The body will undergo essential regenerative processes aiding in muscle development and reducing injury risk
- Keep hydrated – A total intake of at least 2.7 litres for Women and 3.7 litres for Men per day. This will aid recovery by flushing toxins out of the body and transporting nutrients into the cells.
- Nutrition – Eat good food. Focus on a well-balanced diet that includes a mix of lean proteins, complex carbohydrates, healthy fats, and plenty of fruits and vegetables.
Taper your week
Try get heavier more demanding sessions at the start of the week if necessary as well as some skill work/ zone 2 to reduce adrenal fatigue ahead of the event. For example, EMOMs may be a good way to practice open specific skills under controlled workload and intensity whilst practising good movement. Try aim to be one and done on the workouts if possible. Repeating a workout for a second or third time to try better your time may not actually be of much benefit and may affect your performance going in to the next workout.
Listen to your coach
If you have a box coach they are likely to have a good understanding of your capabilities. Open communication can provide valuable insights in to workouts and provide advice on things like whether to scale or not. Approach it as you would with any other workout – follow their warm up and do not neglect a cool down which will assist in reducing DOMs. If you are not competing at a crossfit box then ensure to warm up the muscles which are being primarily used and practice good movement. Another good method to incorporate in to your warm up is a mini test run to elevate the heart rate to game pace as well as simulating the work out.
Listen to your body
If you have had a history of injury or notice increased pain in an area then take time to work on it during your rest days and warm ups. If you do find yourself injured during or after the Open, you are best to get it checked out and not let it persist. We are happy to help with this and get you get back on track!