The live announcement of Open Workout 14.3 drops at CrossFit NOLA Downtown, just a few miles from the iconic French Quarter, tonight at 8 pm. Watch it here. Serious contender or not, we are all serious competitors when it comes to the Open. Like any athlete preparing for game day, you should prepare for your Open performance.

Rest: Your rest schedule in advance of each Open workout is critical. Within the week between, more than ever before, you must believe that rest will benefit you more than additional workouts. At the risk of being repetitive: You cannot solicit a meaningful shock/recovery cycle from your body in a week. Any attempt to do so will leave you less prepared for the Open workout because your body will not be fully healed on the days you intend to stress it most. Louie Simmons says that someone who is afraid to rest in the days before a competition lacks confidence in their training.

Skill: It is imperative that you focus on ensuring your body is completely rested (adapted) from all your previous workouts when your Open workout begins. The only exception is skill-specific work like double-unders or muscle-ups, if the coordination component is your weakness. You can improve your coordination on a specific skill over the course of a few days, hours, or even minutes on the morning of your performance. However, that’s the exception rather than the rule.

Eat & Drink: The best advice I received, and that I shall give again, is to not change a thing that you aren’t required to change. Eat what you always eat (assuming you follow a solid Paleo/Zone plan). Wear the shoes and clothes you always wear for workouts. If you always tape your wrists/knees then tape your wrists/knees. If you’ve never taped your wrists/knees, then now is not the day to start. Game day is not the day to begin anything new or try a new method. Do you use the hook grip? Keep using it. Never used the hook grip? Today isn’t the day to learn. If you follow a solid training/nutrition/rest plan then all you need to do to ensure your best performance is keep following that plan. Hydration is also critical. Ensure you hydrate adequately in the day or two prior to your performance and when you’re done keep drinking.

Don’t freak out. I know that’s easy to say and difficult to do, but seriously, what is there to worry about? Your level of performance is pretty much a given on the day of the competition. You can’t magically do something just a little different and become 20% stronger or faster, so relax. When I’m about to launch into a workout, I’m thinking, “It’s just another workout. Just do it like you’ve done all the others.” Important things make you nervous. They should and they always will. You can’t avoid being nervous or anxious, but you can avoid completely flipping out and degrading your performance. You also can’t affect anyone else’s performance, so just give it everything you’ve got and see where the numbers fall. In sum: prepare, relax, perform. Do everything necessary to ensure you perform at your peak, but on game day it’s too late to worry about where your peak falls among the competition. Have fun, eliminate regrets, and then celebrate–regardless of where you finish.

Warmup
Dynamic Athletic Movement

3 Sets
10 Kettlebell Swings
10 Push-ups
10 Step-ups R/L

Skill
Handstand
Handstand Push-up

Conditioning
5 Rounds AFAP
5 Handstand Push-ups
10 Sandbag Clean and Shuttle (10yd)
15 Swings (32/24)