CrossFit Open Preparation: Top 5 Tips from a CrossFit Level 3 Coach

Prepare Properly, Perform When It Counts

The CrossFit Open is one of the best times of the year in our sport. Gyms come alive, the community pulls together and athletes at every level get to test themselves on the same global stage.

But performing well in the Open is not just about fitness. Preparation, mindset and smart decisions across the three weeks often separate a strong performance from a frustrating one.

We sat down with VOLT Athlete and Coach Shane Caswell, CrossFit Level 3 Coach and founder of Off The Grid Training, to break down his biggest advice for approaching the Open properly.

Whether you are aiming for Quarterfinals or just want to show up and give it everything, these tips will help you get the most out of your Open.

⚡ Shane Caswell’s Top 5 CrossFit Open Tips

1. Stay In Your Lane

The leaderboard can become a distraction very quickly. It is easy to start comparing scores, chasing numbers or changing strategy mid workout.

The Open is about testing your fitness, not chasing someone else’s.

Focus on:
• Executing your game plan
• Sticking to your pacing strategy
• Playing to your strengths

Athletes who perform best usually stay disciplined and trust their preparation.

2. Prepare Like It Counts

You prepare your body all year. Your kit and setup should be just as ready when the Open starts.

Confidence in your equipment removes distractions when reps start to matter. The last thing you want is slipping grips, uncomfortable sleeves or gear you do not trust when fatigue kicks in.

Before your workout:
• Check your grips are broken in and competition ready
• Make sure sleeves, belts and footwear are comfortable and reliable
• Set up your workout space so transitions feel smooth and controlled

👉 Build your own Open bundle here with up to 25% off: Here

3. Recover Like It Matters

The Open is three weeks of intensity layered on top of your normal training. Recovery between workouts is huge if you want to stay consistent.

Performance is built between workouts just as much as during them.

Prioritise:
• Quality sleep across the entire Open
• Nutrition that supports performance and recovery
• Hydration and managing soreness early

Athletes who neglect recovery often feel it by week two or three.

4. Warm Up With Intent

Not every Open workout needs the same warm up. Matching your warm up to the workout can massively improve your performance.

Short and aggressive workouts need your heart rate elevated and your body firing before the clock starts. Longer workouts benefit from controlled build up and movement preparation.

Focus your warm up on:
• Raising your heart rate to match workout intensity
• Practising key movements and transitions
• Priming muscles and positions you know will be challenged

The goal is to start the workout ready, not reactive.

5. Be Smart With Redos

If you are chasing Quarterfinal qualification, repeating a workout can help squeeze out extra reps. But redos need to be strategic.

Repeating workouts without a clear plan often leads to fatigue and frustration.

Before deciding to redo a workout:
• Review your performance honestly
• Identify where realistic improvement exists
• Commit to a clear execution strategy

Smart redos are planned. Emotional redos rarely improve results.

The Open Is Bigger Than Scores

The CrossFit Open represents everything we love about this sport. It brings together elite athletes, everyday competitors and people simply trying to improve themselves.

It is about pushing your limits, supporting your community and celebrating progress.

At VOLT, we believe confidence comes from preparation. When you trust your training, your mindset and your equipment, you give yourself the best chance to perform when it matters.

If you are getting ready for the Open and want to make sure your kit is dialled in, you can build your full competition setup below.