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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
GYMNASTICS
This Tuesday, we’ll focus on pull-up development. Whether your goal is to continue building strict strength or you’re working to increase kipping capacity, we will cover progressions to help you advance your pull-up performance.
Thursday, we’ll work on handstand walks. Get ready to refine technique, build control, and develop confidence while moving upside down.
HYBRID FITNESS
This week's hybrid session involves combining multiple elements from racing to understand the feel of transitioning between disciplines, followed by a lower-body endurance EMOM.
MOBILITY
Take your front squat mobility to the next level with this progression class focused on dynamic flow, stability, and control. Building on the foundations established in our previous session, we’ll reinforce improved mobility in the ankles, hips, thoracic spine, and shoulders while introducing active movement patterns and stability drills that directly translate to enhanced squat performance. Expect to move through controlled flows, tempo holds, and mobility-activation sequences.
WEIGHTLIFTING
Weightlifting this week is cleans. Working on speed under the bar and catch position, in the full squat. Spicy complex of clean pull, hang power clean, squat clean. Followed by some heavy clean pulls. Finishing with doubles on the back squats.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
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.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Time: 5:59pm
Session: LRC Tempo
This week we will be holding the tempo pace (7/10 effort) for 6 mins with a 1 min recovery. The sequence will be repeated 5x. Evening session only this week!
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running 800m intervals off a 2 min rest.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
Today we will bridge repeats with IFE. Hill running is a great way to build some strength and power in your legs.
Monday:
Nothing like kicking off the week with some Back Squats! Before we get the engine fired up for some repeatable efforts! What will your times look like?
Strength:
A) Every 2 mins x 6 - 5/4/3/5/4/3 front squat
Conditioning:
Every 5 minutes x 6 Alt between
A: Park Run + 25 Wall Balls
B: 30/25/20 Cal Ass Bike + 25 Wall Balls
Tuesday:
Strength accessory to get the session started before we build to some heavy deadlifts! Then we hit a fast and furious workout.
Strength:
A) Every 75 sec x 12
1: 12 Incline DB bench press
2: 30-45 sec glute hamstring bridge
3: 20 sec straight arm side plank/arm
B) Deadlift Every 2:00 x 6 - 2/2/1/1/1/1 reps
Conditioning:
FOR TIME
30 Power clean
30 Burpees over the bar
Wednesday:
We're building to a tough single in the push press before we partner up for some working out!
Strength:
EMOMx10 - 1 Push press
Conditioning:
In pairs every 5 mins x 6 on a rolling clock
4 rounds
YGIG
6 STOH (60/40)
6 TTB
AMRAP - Cal Ski
Thursday:
Legs, legs, legs, then into a 12-minute workout where you rest during the run!!!
Strength:
A) Every 90 sec x 8 - 8 DB Box Step Up
B) Every 90 sec x 5 - 6 Alternating Barbell Reverse Lunges
C) EMOM x 8 Alt - 5 Goblet Spanish Squats & 3-5 strict knee to elbow
Conditioning:
12min AMRAP
3 Devils Press
6 DB Hang Cleans
9 DB Front Rack Squats
Car Park Run
Friday:
Long Weekend, so we're going to bring the fire this Friday to kick start the long weekend! See you on the floor!
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
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
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.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Time: 5:59pm
Session: LRC Tempo
This week we will be holding the tempo pace (7/10 effort) for 6 mins with a 1 min recovery. The sequence will be repeated 5x. Evening session only this week!
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running 800m intervals off a 2 min rest.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
Today we will bridge repeats with IFE. Hill running is a great way to build some strength and power in your legs.
Monday:
Nothing like kicking off the week with some Back Squats! Before we get the engine fired up for some repeatable efforts! What will your times look like?
Strength:
A) Every 2 mins x 6 - 5/4/3/5/4/3 front squat
Conditioning:
Every 5 minutes x 6 Alt between
A: Park Run + 25 Wall Balls
B: 30/25/20 Cal Ass Bike + 25 Wall Balls
Tuesday:
Strength accessory to get the session started before we build to some heavy deadlifts! Then we hit a fast and furious workout.
Strength:
A) Every 75 sec x 12
1: 12 Incline DB bench press
2: 30-45 sec glute hamstring bridge
3: 20 sec straight arm side plank/arm
B) Deadlift Every 2:00 x 6 - 2/2/1/1/1/1 reps
Conditioning:
FOR TIME
30 Power clean
30 Burpees over the bar
Wednesday:
We're building to a tough single in the push press before we partner up for some working out!
Strength:
EMOMx10 - 1 Push press
Conditioning:
In pairs every 5 mins x 6 on a rolling clock
4 rounds
YGIG
6 STOH (60/40)
6 TTB
AMRAP - Cal Ski
Thursday:
Legs, legs, legs, then into a 12-minute workout where you rest during the run!!!
Strength:
A) Every 90 sec x 8 - 8 DB Box Step Up
B) Every 90 sec x 5 - 6 Alternating Barbell Reverse Lunges
C) EMOM x 8 Alt - 5 Goblet Spanish Squats & 3-5 strict knee to elbow
Conditioning:
12min AMRAP
3 Devils Press
6 DB Hang Cleans
9 DB Front Rack Squats
Car Park Run
Friday:
Long Weekend, so we're going to bring the fire this Friday to kick start the long weekend! See you on the floor!
GYMNASTICS
This Tuesday, we’ll focus on pull-up development. Whether your goal is to continue building strict strength or you’re working to increase kipping capacity, we will cover progressions to help you advance your pull-up performance.
Thursday, we’ll work on handstand walks. Get ready to refine technique, build control, and develop confidence while moving upside down.
HYBRID FITNESS
This week's hybrid session involves combining multiple elements from racing to understand the feel of transitioning between disciplines, followed by a lower-body endurance EMOM.
MOBILITY
Take your front squat mobility to the next level with this progression class focused on dynamic flow, stability, and control. Building on the foundations established in our previous session, we’ll reinforce improved mobility in the ankles, hips, thoracic spine, and shoulders while introducing active movement patterns and stability drills that directly translate to enhanced squat performance. Expect to move through controlled flows, tempo holds, and mobility-activation sequences.
WEIGHTLIFTING
Weightlifting this week is cleans. Working on speed under the bar and catch position, in the full squat. Spicy complex of clean pull, hang power clean, squat clean. Followed by some heavy clean pulls. Finishing with doubles on the back squats.
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: 5:59pm
Session: LRC Tempo
This week we will be holding the tempo pace (7/10 effort) for 6 mins with a 1 min recovery. The sequence will be repeated 5x. Evening session only this week!
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running 800m intervals off a 2 min rest.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
Today we will bridge repeats with IFE. Hill running is a great way to build some strength and power in your legs.
Monday:
Nothing like kicking off the week with some Back Squats! Before we get the engine fired up for some repeatable efforts! What will your times look like?
Strength:
A) Every 2 mins x 6 - 5/4/3/5/4/3 front squat
Conditioning:
Every 5 minutes x 6 Alt between
A: Park Run + 25 Wall Balls
B: 30/25/20 Cal Ass Bike + 25 Wall Balls
Tuesday:
Strength accessory to get the session started before we build to some heavy deadlifts! Then we hit a fast and furious workout.
Strength:
A) Every 75 sec x 12
1: 12 Incline DB bench press
2: 30-45 sec glute hamstring bridge
3: 20 sec straight arm side plank/arm
B) Deadlift Every 2:00 x 6 - 2/2/1/1/1/1 reps
Conditioning:
FOR TIME
30 Power clean
30 Burpees over the bar
Wednesday:
We're building to a tough single in the push press before we partner up for some working out!
Strength:
EMOMx10 - 1 Push press
Conditioning:
In pairs every 5 mins x 6 on a rolling clock
4 rounds
YGIG
6 STOH (60/40)
6 TTB
AMRAP - Cal Ski
Thursday:
Legs, legs, legs, then into a 12-minute workout where you rest during the run!!!
Strength:
A) Every 90 sec x 8 - 8 DB Box Step Up
B) Every 90 sec x 5 - 6 Alternating Barbell Reverse Lunges
C) EMOM x 8 Alt - 5 Goblet Spanish Squats & 3-5 strict knee to elbow
Conditioning:
12min AMRAP
3 Devils Press
6 DB Hang Cleans
9 DB Front Rack Squats
Car Park Run
Friday:
Long Weekend, so we're going to bring the fire this Friday to kick start the long weekend! See you on the floor!
GYMNASTICS
This Tuesday, we’ll focus on pull-up development. Whether your goal is to continue building strict strength or you’re working to increase kipping capacity, we will cover progressions to help you advance your pull-up performance.
Thursday, we’ll work on handstand walks. Get ready to refine technique, build control, and develop confidence while moving upside down.
HYBRID FITNESS
This week's hybrid session involves combining multiple elements from racing to understand the feel of transitioning between disciplines, followed by a lower-body endurance EMOM.
MOBILITY
Take your front squat mobility to the next level with this progression class focused on dynamic flow, stability, and control. Building on the foundations established in our previous session, we’ll reinforce improved mobility in the ankles, hips, thoracic spine, and shoulders while introducing active movement patterns and stability drills that directly translate to enhanced squat performance. Expect to move through controlled flows, tempo holds, and mobility-activation sequences.
WEIGHTLIFTING
Weightlifting this week is cleans. Working on speed under the bar and catch position, in the full squat. Spicy complex of clean pull, hang power clean, squat clean. Followed by some heavy clean pulls. Finishing with doubles on the back squats.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
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.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
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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