{"id":401390,"date":"2024-02-20T08:59:21","date_gmt":"2024-02-20T07:59:21","guid":{"rendered":"https:\/\/www.gladiatorfit.ch\/crossfit-program-wods-to-prepare-for-the-opens\/"},"modified":"2026-01-30T12:28:37","modified_gmt":"2026-01-30T11:28:37","slug":"crossfit-program-wods-to-prepare-for-the-opens","status":"publish","type":"post","link":"https:\/\/www.gladiatorfit.ch\/en\/crossfit-program-wods-to-prepare-for-the-opens\/","title":{"rendered":"CrossFit\u00ae program: Wods to prepare for the OPENS"},"content":{"rendered":"<div class=\"product\"><div class=\"product\">\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"401390\" class=\"elementor elementor-401390 elementor-400827\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1ebff567 bloghat elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1ebff567\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2d2603cc\" data-id=\"2d2603cc\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-533c098 catblog elementor-widget elementor-widget-post-info\" data-id=\"533c098\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"post-info.default\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-8a9276a elementor-inline-item\" itemprop=\"about\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-terms\">\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-post-info__terms-list\">\n\t\t\t\t<span class=\"elementor-post-info__terms-list-item\">Sports tips<\/span>\t\t\t\t<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-015625f elementor-widget elementor-widget-post-info\" data-id=\"015625f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"post-info.default\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-d538334 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time> 20 February 2024<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5a423985 elementor-widget__width-initial elementor-widget elementor-widget-heading\" data-id=\"5a423985\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">CrossFit\u00ae program: Wods to prepare for the OPENS<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7cf7e9df elementor-widget elementor-widget-text-editor\" data-id=\"7cf7e9df\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Preparing for the CrossFit\u00ae OPENs is a major challenge for athletes who want to test their limits and measure themselves against the global CrossFit\u00ae community. Whether you&#8217;re a competitor looking to improve on previous performances or an amateur wishing to take part for the first time, the importance of a training program specifically designed for these events cannot be underestimated. Our &#8220;CrossFit\u00ae Program: Wods to prepare for OPENS&#8221; guide is designed to provide you with a structured framework and targeted WODs (Workout of the Day) that cover all the essential aspects of preparation: endurance, strength, power, technique, and recovery. By following this program, you maximize your chances of success at the OPENs, while ensuring you make optimum progress.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d7bed59 elementor-widget elementor-widget-image\" data-id=\"d7bed59\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"800\" height=\"448\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/Programme-CrossFit-2.jpeg\" class=\"attachment-large size-large wp-image-400932 wvs-archive-product-image\" alt=\"Programme CrossFit (2) Opens\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/Programme-CrossFit-2.jpeg 1000w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/Programme-CrossFit-2-64x36.jpeg 64w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/Programme-CrossFit-2-400x224.jpeg 400w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/Programme-CrossFit-2-768x430.jpeg 768w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/Programme-CrossFit-2-860x482.jpeg 860w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/Programme-CrossFit-2-700x392.jpeg 700w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/Programme-CrossFit-2-430x241.jpeg 430w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/Programme-CrossFit-2-150x84.jpeg 150w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/Programme-CrossFit-2-161x90.jpeg 161w\" sizes=\"(max-width: 800px) 100vw, 800px\" title=\"\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-554912bd articleblog elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"554912bd\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-1041caf0\" data-id=\"1041caf0\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-cf88414 elementor-widget elementor-widget-heading\" data-id=\"cf88414\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Why a specific program for OPENs is crucial<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3cb74983 elementor-widget elementor-widget-text-editor\" data-id=\"3cb74983\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">A program specifically designed for CrossFit\u00ae OPENs is crucial for several reasons. Firstly, OPENs feature a variety of events that test not only strength and endurance, but also technique, strategy, and the ability to manage fatigue under pressure. General training may not cover all these aspects with the intensity or specificity needed to excel in a competitive environment. What&#8217;s more, a targeted program allows athletes to familiarize themselves with the types of WODs they may encounter, reducing anxiety linked to the unknown and improving self-confidence. It also helps to structure preparation over several weeks or months, ensuring consistent progress without overexertion or increased risk of injury.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ccfc550 elementor-widget elementor-widget-heading\" data-id=\"ccfc550\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Understanding CrossFit\u00ae OPENs and their requirements<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-88ac453 elementor-widget elementor-widget-text-editor\" data-id=\"88ac453\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">The CrossFit\u00ae OPENs represent the first qualifying stage in the competitive CrossFit\u00ae season, attracting athletes of all levels from all over the world. This annual event takes place over several weeks, during which a series of WODs (Workout of the Day) is published, and each participant must complete them within a specified timeframe to submit their scores. The demands of OPENs are vast and varied, testing athletes&#8217; endurance, strength, power, speed, agility, technique and mental capacity. WODs can include everything from Olympic weight lifts and gymnastic moves, to cardiovascular endurance exercises.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5a78b23 elementor-widget elementor-widget-heading\" data-id=\"5a78b23\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">  The benefits of targeted training for OPENs  <\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1a5ee3b elementor-widget elementor-widget-text-editor\" data-id=\"1a5ee3b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Maximizing training efficiency<\/b><span style=\"font-weight: 400;\"> Focus on skills and abilities specifically required for OPENs.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Targeted improvement<\/b><span style=\"font-weight: 400;\"> Identify and strengthen weaknesses, while perfecting strengths.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Confidence-building and mental resilience<\/b><span style=\"font-weight: 400;\"> Preparing for the physical and mental challenges of OPENs, improving stress and pressure management.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Minimizing the risk of injury<\/b><span style=\"font-weight: 400;\"> : Thanks to a structured, progressive program, prevents muscular overload and imbalance.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Familiarization with the competition format <\/b><span style=\"font-weight: 400;\">Reduces anxiety linked to the unknown and improves competition strategy.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Performance optimization<\/b><span style=\"font-weight: 400;\"> Targeted training that prepares you specifically for the types of WODs encountered at OPENs.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Adaptability and versatility<\/b><span style=\"font-weight: 400;\"> Adaptability: Encourages the development of a wide range of physical and technical skills.<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-770fc07 elementor-widget elementor-widget-heading\" data-id=\"770fc07\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Analysis of previous years' OPEN events<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0330fa3 elementor-widget elementor-widget-text-editor\" data-id=\"0330fa3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Analysis of previous years&#8217; OPEN events is an essential strategic step for any athlete aspiring to excel in this competition. By reviewing WODs from previous seasons, competitors can identify recurring trends in the types of movements requested, event formats, and exercise combinations that were favored. This review often reveals a balance between endurance, strength, technique and strategy, highlighting the importance of versatile preparation.  <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f0ae090 elementor-widget elementor-widget-image\" data-id=\"f0ae090\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"800\" height=\"320\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/Programme-CrossFit-2-1.jpeg\" class=\"attachment-large size-large wp-image-400942 wvs-archive-product-image\" alt=\"Programme CrossFit 2 (1) Opens\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/Programme-CrossFit-2-1.jpeg 1000w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/Programme-CrossFit-2-1-64x26.jpeg 64w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/Programme-CrossFit-2-1-400x160.jpeg 400w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/Programme-CrossFit-2-1-768x307.jpeg 768w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/Programme-CrossFit-2-1-860x344.jpeg 860w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/Programme-CrossFit-2-1-700x280.jpeg 700w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/Programme-CrossFit-2-1-430x172.jpeg 430w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/Programme-CrossFit-2-1-150x60.jpeg 150w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/Programme-CrossFit-2-1-190x76.jpeg 190w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/Programme-CrossFit-2-1-225x90.jpeg 225w\" sizes=\"(max-width: 800px) 100vw, 800px\" title=\"\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-853b4da elementor-widget elementor-widget-heading\" data-id=\"853b4da\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Building your training program for OPENs  <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0a41069 elementor-widget elementor-widget-text-editor\" data-id=\"0a41069\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Build a solid foundation:<\/b><span style=\"font-weight: 400;\"> Start by building general endurance and strength before focusing on CrossFit\u00ae-specific skills.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Technical integration: <\/b><span style=\"font-weight: 400;\">Gradually add complex movements and WOD scenarios similar to those of OPENs to increase the specificity of training.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Variety in training cycles: <\/b><span style=\"font-weight: 400;\">Alternate between periods of high volume and high intensity to develop both work capacity and power.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Technique under fatigue:<\/b><span style=\"font-weight: 400;\"> Practice technique exercises in a state of fatigue to simulate competition conditions.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Competition simulations and pacing strategies:<\/b><span style=\"font-weight: 400;\"> Integrates test WODs and works on effort management to optimize performance.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Importance of recovery: <\/b><span style=\"font-weight: 400;\">Plan mobility and stretching sessions and adopt active recovery techniques to prevent injury.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Program customization: <\/b><span style=\"font-weight: 400;\">Adjust your training according to your strengths and weaknesses, taking into account the analysis of past OPENs.<\/span><\/li><li><b>Injury prevention:<\/b><span style=\"font-weight: 400;\"> Regularly incorporates pre-habilitation and strengthening exercises for injury-prone areas.<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0700582 elementor-widget elementor-widget-heading\" data-id=\"0700582\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Key WODs to improve your endurance  \n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1f7eb01 elementor-widget elementor-widget-text-editor\" data-id=\"1f7eb01\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><b>Murph<\/b><\/p><p><span style=\"font-weight: 400;\">For the weather :<\/span><\/p><ul><li style=\"list-style-type: none;\"><ul><li style=\"font-weight: 400;\" aria-level=\"3\"><span style=\"font-weight: 400;\">1 mile run<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"3\"><span style=\"font-weight: 400;\">100 pull-ups<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"3\"><span style=\"font-weight: 400;\">200 pumps<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"3\"><span style=\"font-weight: 400;\">300 squats<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"3\"><span style=\"font-weight: 400;\">1-mile run Ideally completed with a weighted vest (20 lbs for men, 14 lbs for women). Murph is a classic endurance test that challenges every aspect of your fitness.<\/span><\/li><\/ul><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1355a70 elementor-widget elementor-widget-image\" data-id=\"1355a70\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"800\" height=\"320\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/Murph-2-2.jpeg\" class=\"attachment-large size-large wp-image-400867 wvs-archive-product-image\" alt=\"Murph 2 (2) Opens\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/Murph-2-2.jpeg 1000w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/Murph-2-2-64x26.jpeg 64w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/Murph-2-2-400x160.jpeg 400w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/Murph-2-2-768x307.jpeg 768w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/Murph-2-2-860x344.jpeg 860w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/Murph-2-2-700x280.jpeg 700w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/Murph-2-2-430x172.jpeg 430w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/Murph-2-2-150x60.jpeg 150w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/Murph-2-2-190x76.jpeg 190w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/Murph-2-2-225x90.jpeg 225w\" sizes=\"(max-width: 800px) 100vw, 800px\" title=\"\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fa55a2e elementor-widget elementor-widget-text-editor\" data-id=\"fa55a2e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><b>Cindy<\/b><\/p><p><span style=\"font-weight: 400;\">AMRAP in 20 minutes:<\/span><\/p><ul><li style=\"list-style-type: none;\"><ul><li style=\"font-weight: 400;\" aria-level=\"3\"><span style=\"font-weight: 400;\">5 pull-ups<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"3\"><span style=\"font-weight: 400;\">10 pumps<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"3\"><span style=\"font-weight: 400;\">15 squats <\/span><span style=\"font-weight: 400;\">Cindy is a basic endurance WOD that builds muscular endurance through simple gymnastic movements.<\/span><\/li><\/ul><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5d66e94 elementor-widget elementor-widget-image\" data-id=\"5d66e94\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"320\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/Cindy-1.jpeg\" class=\"attachment-large size-large wp-image-400874 wvs-archive-product-image\" alt=\"Cindy 1 Opens\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/Cindy-1.jpeg 1000w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/Cindy-1-64x26.jpeg 64w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/Cindy-1-400x160.jpeg 400w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/Cindy-1-768x307.jpeg 768w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/Cindy-1-860x344.jpeg 860w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/Cindy-1-700x280.jpeg 700w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/Cindy-1-430x172.jpeg 430w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/Cindy-1-150x60.jpeg 150w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/Cindy-1-190x76.jpeg 190w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/Cindy-1-225x90.jpeg 225w\" sizes=\"(max-width: 800px) 100vw, 800px\" title=\"\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-46c31ef elementor-widget elementor-widget-heading\" data-id=\"46c31ef\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">WODs to increase your strength and power<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-438f967 elementor-position-left elementor-vertical-align-middle elementor-widget__width-initial elementor-widget elementor-widget-image-box\" data-id=\"438f967\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"500\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/clean-and-jerk-2.jpeg\" class=\"attachment-full size-full wp-image-400898 wvs-archive-product-image\" alt=\"\" title=\"\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/clean-and-jerk-2.jpeg 500w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/clean-and-jerk-2-300x300.jpeg 300w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/clean-and-jerk-2-64x64.jpeg 64w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/clean-and-jerk-2-150x150.jpeg 150w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/clean-and-jerk-2-430x430.jpeg 430w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/clean-and-jerk-2-90x90.jpeg 90w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/figure><div class=\"elementor-image-box-content\"><p class=\"elementor-image-box-title\"><b>Grace<\/b><\/p><p class=\"elementor-image-box-description\">30 Clean &amp; Jerks (135 lbs for men, 95 lbs for women) for time. This WOD tests explosive power and the ability to handle significant weight quickly.<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c7ff824 elementor-position-left elementor-vertical-align-middle elementor-widget__width-initial elementor-widget elementor-widget-image-box\" data-id=\"c7ff824\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"500\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/snatches-2.jpeg\" class=\"attachment-full size-full wp-image-400891 wvs-archive-product-image\" alt=\"\" title=\"\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/snatches-2.jpeg 500w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/snatches-2-300x300.jpeg 300w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/snatches-2-64x64.jpeg 64w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/snatches-2-150x150.jpeg 150w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/snatches-2-430x430.jpeg 430w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/snatches-2-90x90.jpeg 90w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/figure><div class=\"elementor-image-box-content\"><p class=\"elementor-image-box-title\"><b>Isabel<\/b><\/p><p class=\"elementor-image-box-description\">30 Snatches (135 lbs for men, 95 lbs for women) for time. Isabel focuses on technique and power in a complex Olympic movement.<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-500d8aa elementor-position-left elementor-vertical-align-middle elementor-widget__width-initial elementor-widget elementor-widget-image-box\" data-id=\"500d8aa\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"500\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/squats-2.jpeg\" class=\"attachment-full size-full wp-image-400884 wvs-archive-product-image\" alt=\"\" title=\"\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/squats-2.jpeg 500w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/squats-2-300x300.jpeg 300w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/squats-2-64x64.jpeg 64w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/squats-2-150x150.jpeg 150w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/squats-2-430x430.jpeg 430w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/squats-2-90x90.jpeg 90w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/figure><div class=\"elementor-image-box-content\"><p class=\"elementor-image-box-title\"><b>5x5 Back Squats<\/b><\/p><p class=\"elementor-image-box-description\">5 sets of 5 repetitions of back squats at a heavy weight, with particular attention to posture and explosive ascent. This classic strength pattern is ideal for building leg power.<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ec94379 elementor-position-left elementor-vertical-align-middle elementor-widget__width-initial elementor-widget elementor-widget-image-box\" data-id=\"ec94379\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"500\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/deadlift-2.jpeg\" class=\"attachment-full size-full wp-image-400905 wvs-archive-product-image\" alt=\"\" title=\"\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/deadlift-2.jpeg 500w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/deadlift-2-300x300.jpeg 300w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/deadlift-2-64x64.jpeg 64w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/deadlift-2-150x150.jpeg 150w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/deadlift-2-430x430.jpeg 430w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/deadlift-2-90x90.jpeg 90w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/figure><div class=\"elementor-image-box-content\"><p class=\"elementor-image-box-title\"><b>Deadlift 3-3-3-3-3<\/b><\/p><p class=\"elementor-image-box-description\">5 sets of 3 reps of deadlifts at a heavy weight, focusing on the form and engagement of the posterior chain muscles. Low-repetition sets with high weights increase maximum strength.<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-dca772c elementor-widget elementor-widget-heading\" data-id=\"dca772c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Techniques and strategies for complex movements  <\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c23781e elementor-widget elementor-widget-text-editor\" data-id=\"c23781e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><b>Skill WOD &#8211; Gymnastics<\/b><\/p>\n<p><span style=\"font-weight: 400;\">3 Rounds for quality:<\/span><\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><span style=\"font-weight: 400;\">5-10 Muscle-ups or muscle-up progressions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><span style=\"font-weight: 400;\">10-15 Alternating pistols (single-leg squats) for each leg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><span style=\"font-weight: 400;\">30-60 seconds of L-Sit or progression focusing on the quality of the repetitions, this WOD aims to develop mastery of the complex gymnastic movements that frequently appear in OPENs.<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-88f3fcb elementor-widget elementor-widget-text-editor\" data-id=\"88f3fcb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><b>EMOM Technical (20 minutes)<\/b><\/p><p><span style=\"font-weight: 400;\">Each minute alternates between :<\/span><\/p><ul><li style=\"list-style-type: none;\"><ul><li style=\"list-style-type: none;\"><ul><li style=\"font-weight: 400;\" aria-level=\"3\"><span style=\"font-weight: 400;\">Minute 1: 3 complex snatches (at 60-70% of 1RM, focusing on technique)<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"3\"><span style=\"font-weight: 400;\">Minute 2: 5-7 Handstand Push-ups or progressions to improve inverted movement technique. This WOD is designed to refine technique in Olympic and gymnastic movements, allowing you to work under a low load to focus on form.<\/span><\/li><\/ul><\/li><\/ul><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a0c9f88 elementor-widget elementor-widget-heading\" data-id=\"a0c9f88\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Recovery and mobility planning<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0e1607a elementor-widget elementor-widget-text-editor\" data-id=\"0e1607a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Effective recovery and mobility planning is essential to support the intensive training needed to prepare for CrossFit\u00ae OPENs. Not only does it help prevent injury, it also improves performance by increasing range of motion and reducing muscle fatigue. Here are some key elements to incorporate into your routine:<\/span><\/p><p><b>Active recovery<\/b><\/p><p><span style=\"font-weight: 400;\">Incorporate active recovery sessions into your program, such as yoga for athletes, low-intensity cycling or swimming. These activities help increase blood flow to tired muscles, promoting faster recovery without adding extra stress to the body.<\/span><\/p><p><b>Mobility and flexibility<\/b><\/p><p><span style=\"font-weight: 400;\">Dedicate time each day to targeted mobility exercises, focusing on the hips, shoulders, and spine, which are crucial for a wide range of movements in CrossFit\u00ae. Tools such as foam rollers, lacrosse balls and resistance bands can be very useful.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4f86c21 elementor-widget elementor-widget-image\" data-id=\"4f86c21\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"320\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/Programme-CrossFit-2-2.jpeg\" class=\"attachment-large size-large wp-image-400949 wvs-archive-product-image\" alt=\"Programme CrossFit 2 (2) Opens\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/Programme-CrossFit-2-2.jpeg 1000w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/Programme-CrossFit-2-2-64x26.jpeg 64w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/Programme-CrossFit-2-2-400x160.jpeg 400w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/Programme-CrossFit-2-2-768x307.jpeg 768w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/Programme-CrossFit-2-2-860x344.jpeg 860w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/Programme-CrossFit-2-2-700x280.jpeg 700w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/Programme-CrossFit-2-2-430x172.jpeg 430w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/Programme-CrossFit-2-2-150x60.jpeg 150w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/Programme-CrossFit-2-2-190x76.jpeg 190w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/Programme-CrossFit-2-2-225x90.jpeg 225w\" sizes=\"(max-width: 800px) 100vw, 800px\" title=\"\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-358eae9 elementor-widget elementor-widget-heading\" data-id=\"358eae9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Nutritional advice to accompany your preparation<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-526c1cc elementor-widget elementor-widget-text-editor\" data-id=\"526c1cc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Nutrition plays a crucial role in preparing for CrossFit\u00ae OPENs, directly impacting your performance, recovery and overall health. A well-planned diet can provide you with the energy you need for your intensive workouts, facilitate rapid recovery, and optimize your body composition.  <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-18717c3 elementor-widget elementor-widget-heading\" data-id=\"18717c3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Nutrition to optimize recovery and performance \nBalancing macronutrients\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8ba5fdc elementor-position-left elementor-vertical-align-middle elementor-widget__width-initial elementor-widget elementor-widget-image-box\" data-id=\"8ba5fdc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img loading=\"lazy\" decoding=\"async\" width=\"501\" height=\"501\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/icons_nutrients-26.png\" class=\"attachment-full size-full wp-image-400957 wvs-archive-product-image\" alt=\"\" title=\"\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/icons_nutrients-26.png 501w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/icons_nutrients-26-300x300.png 300w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/icons_nutrients-26-64x64.png 64w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/icons_nutrients-26-150x150.png 150w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/icons_nutrients-26-430x430.png 430w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/icons_nutrients-26-90x90.png 90w\" sizes=\"(max-width: 501px) 100vw, 501px\" \/><\/figure><div class=\"elementor-image-box-content\"><p class=\"elementor-image-box-title\"><b>Balancing macronutrients<\/b><\/p><p class=\"elementor-image-box-description\"><b>Proteins: <\/b>Crucial for muscle repair and rebuilding. Aim for 1.2 to 2.0 grams of protein per kilogram of body weight per day.\n<br><b>Carbohydrates: <\/b>Essential for replenishing glycogen reserves and providing energy for training. Adapt your carbohydrate intake to the intensity of your training.\nFats: Necessary for hormonal functions and overall health. Favors unsaturated fats (avocados, nuts, olive oil).\n<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7e21bfd elementor-position-left elementor-vertical-align-middle elementor-widget__width-initial elementor-widget elementor-widget-image-box\" data-id=\"7e21bfd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img loading=\"lazy\" decoding=\"async\" width=\"501\" height=\"501\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/icons_nutrients-27.png\" class=\"attachment-full size-full wp-image-400964 wvs-archive-product-image\" alt=\"\" title=\"\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/icons_nutrients-27.png 501w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/icons_nutrients-27-300x300.png 300w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/icons_nutrients-27-64x64.png 64w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/icons_nutrients-27-150x150.png 150w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/icons_nutrients-27-430x430.png 430w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/icons_nutrients-27-90x90.png 90w\" sizes=\"(max-width: 501px) 100vw, 501px\" \/><\/figure><div class=\"elementor-image-box-content\"><p class=\"elementor-image-box-title\"><b>Nutrient timing<\/b><\/p><p class=\"elementor-image-box-description\"><b>Pre-workout: <\/b>A balanced meal 2 to 3 hours before, or a small carbohydrate-rich snack 30 minutes to 1 hour before.\n<br><b>Post-workout: <\/b> Consume protein and carbohydrates within 30 to 45 minutes of your workout to optimize muscle recovery and replenish energy.\n<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-51ddd40 elementor-position-left elementor-vertical-align-middle elementor-widget__width-initial elementor-widget elementor-widget-image-box\" data-id=\"51ddd40\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img loading=\"lazy\" decoding=\"async\" width=\"501\" height=\"501\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/icons_nutrients-28.png\" class=\"attachment-full size-full wp-image-400971 wvs-archive-product-image\" alt=\"\" title=\"\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/icons_nutrients-28.png 501w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/icons_nutrients-28-300x300.png 300w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/icons_nutrients-28-64x64.png 64w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/icons_nutrients-28-150x150.png 150w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/icons_nutrients-28-430x430.png 430w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/icons_nutrients-28-90x90.png 90w\" sizes=\"(max-width: 501px) 100vw, 501px\" \/><\/figure><div class=\"elementor-image-box-content\"><p class=\"elementor-image-box-title\"><b>Natural anti-inflammatories<\/b><\/p><p class=\"elementor-image-box-description\">Incorporate foods rich in anti-inflammatory compounds, such as turmeric, ginger, berries and oily fish (rich in omega-3), to help reduce inflammation and promote recovery.<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7591126 elementor-position-left elementor-vertical-align-middle elementor-widget__width-initial elementor-widget elementor-widget-image-box\" data-id=\"7591126\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img loading=\"lazy\" decoding=\"async\" width=\"501\" height=\"501\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/icons_nutrients-29.png\" class=\"attachment-full size-full wp-image-400978 wvs-archive-product-image\" alt=\"\" title=\"\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/icons_nutrients-29.png 501w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/icons_nutrients-29-300x300.png 300w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/icons_nutrients-29-64x64.png 64w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/icons_nutrients-29-150x150.png 150w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/icons_nutrients-29-430x430.png 430w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/icons_nutrients-29-90x90.png 90w\" sizes=\"(max-width: 501px) 100vw, 501px\" \/><\/figure><div class=\"elementor-image-box-content\"><p class=\"elementor-image-box-title\"><b>Foods rich in antioxidants<\/b><\/p><p class=\"elementor-image-box-description\">Eat a variety of fruits and vegetables for a high intake of antioxidants, which can help combat the oxidative stress induced by intensive training.<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bdf1b17 elementor-position-left elementor-vertical-align-middle elementor-widget__width-initial elementor-widget elementor-widget-image-box\" data-id=\"bdf1b17\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img loading=\"lazy\" decoding=\"async\" width=\"501\" height=\"501\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/icons_nutrients-30.png\" class=\"attachment-full size-full wp-image-400985 wvs-archive-product-image\" alt=\"\" title=\"\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/icons_nutrients-30.png 501w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/icons_nutrients-30-300x300.png 300w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/icons_nutrients-30-64x64.png 64w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/icons_nutrients-30-150x150.png 150w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/icons_nutrients-30-430x430.png 430w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/icons_nutrients-30-90x90.png 90w\" sizes=\"(max-width: 501px) 100vw, 501px\" \/><\/figure><div class=\"elementor-image-box-content\"><p class=\"elementor-image-box-title\"><b>Micronutrient management<\/b><\/p><p class=\"elementor-image-box-description\">Make sure you're getting enough essential vitamins and minerals, such as iron, vitamin D and magnesium, which play a key role in performance and recovery.<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ea3ca88 elementor-widget elementor-widget-heading\" data-id=\"ea3ca88\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Recommended hydration and supplements for CrossFit\u00ae athletes\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c767de2 elementor-widget elementor-widget-text-editor\" data-id=\"c767de2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><b>Hydration<\/b><\/p><ul><li style=\"list-style-type: none;\"><ul><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Water is crucial for all bodily functions. Maintain adequate hydration, aiming for around 30-35 ml of fluid per kilogram of body weight per day, more in the case of intensive training.<\/span><\/li><\/ul><\/li><\/ul><p><b>Supplements for Recovery<\/b><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Consider supplements such as protein powder to aid protein intake, creatine to enhance performance and support recovery, and <a href=\"https:\/\/www.gladiatorfit.ch\/en\/product-category\/nutrition-2\/amino-acids\/bcaa-amino-acids\/\">BCAAs<\/a> to aid muscle repair.<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b264c87 elementor-widget elementor-widget-image\" data-id=\"b264c87\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"320\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/energy-drink-1.jpeg\" class=\"attachment-large size-large wp-image-397864 wvs-archive-product-image\" alt=\"energy drink (1) OPENs\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/energy-drink-1.jpeg 1000w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/energy-drink-1-64x26.jpeg 64w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/energy-drink-1-400x160.jpeg 400w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/energy-drink-1-768x307.jpeg 768w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/energy-drink-1-860x344.jpeg 860w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/energy-drink-1-700x280.jpeg 700w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/energy-drink-1-430x172.jpeg 430w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/energy-drink-1-150x60.jpeg 150w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/energy-drink-1-190x76.jpeg 190w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/02\/energy-drink-1-225x90.jpeg 225w\" sizes=\"(max-width: 800px) 100vw, 800px\" title=\"\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a283aff elementor-widget elementor-widget-heading\" data-id=\"a283aff\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">The importance of recovery and injury prevention  <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a4432ec elementor-widget__width-initial elementor-widget elementor-widget-heading\" data-id=\"a4432ec\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Recovery techniques for CrossFit\u00ae athletes<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bac8673 elementor-widget elementor-widget-text-editor\" data-id=\"bac8673\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Recovery is a fundamental pillar of all sports preparation, especially for CrossFit\u00ae athletes who engage in intense training. Here are some essential recovery techniques:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Quality sleep<\/b><span style=\"font-weight: 400;\">  Sleep is perhaps the most powerful recovery tool at your disposal. Aiming for 7 to 9 hours of quality sleep every night promotes muscle repair, hormonal regulation and mental recovery.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Massage and muscle therapy<\/b><span style=\"font-weight: 400;\"> Massages or the use of self-massage tools such as foam rollers can help relax tense muscles, promote circulation and speed up the recovery process.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cold baths and cold therapy <\/b><span style=\"font-weight: 400;\">Although research is mixed, some athletes have found that cold baths or cold therapy can reduce muscle soreness and improve recovery.<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bea70fc elementor-widget elementor-widget-heading\" data-id=\"bea70fc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Injury prevention strategies specific to CrossFit\u00ae.<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f5c9fe3 elementor-widget elementor-widget-text-editor\" data-id=\"f5c9fe3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Injury prevention in CrossFit\u00ae is crucial to ensuring longevity in the sport and optimizing performance. Here are some specific strategies for avoiding common injuries associated with this discipline:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Active listening to the body<\/b><span style=\"font-weight: 400;\">  Learn to differentiate between normal training-related pain and that which signals a potential injury. Taking extra rest days or modifying training when necessary is crucial.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Variety and balance<\/b><span style=\"font-weight: 400;\"> Although CrossFit\u00ae is based on variety, it&#8217;s important to ensure a balance in the types of training to avoid muscle imbalances and specific overloads.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Use of protective equipment<\/b><span style=\"font-weight: 400;\"> Wearing safety-compliant potholders, knee pads or lifting belts can provide additional support and reduce the risk of injury during specific movements.<\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">Remember that the key to success in OPENs &#8211; and in CrossFit\u00ae in general &#8211; lies in consistency, patience and commitment to your overall well-being. Prepare yourself intelligently, push your limits thoughtfully, and you&#8217;ll be ready to take on the OPENs with confidence and skill.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-490753a elementor-section-full_width elementor-section-height-default elementor-section-height-default\" data-id=\"490753a\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-d58e74f\" data-id=\"d58e74f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e6032e0 elementor-widget elementor-widget-text-editor\" data-id=\"e6032e0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h2 style=\"text-align: center;\">Discover a selection of GladiatorFit products to help you prepare for the OPENs.<\/h2><p style=\"text-align: center;\">GladiatorFit offers a range of products to help you achieve your goals. Here&#8217;s a list of products to get you started on your CrossFit\u00ae journey.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-21c9fd6f elementor-section-content-middle elementor-section-stretched elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"21c9fd6f\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;stretch_section&quot;:&quot;section-stretched&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-661fc0a1\" data-id=\"661fc0a1\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-a5fa268\" data-id=\"a5fa268\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-585ea7d elementor-widget elementor-widget-text-editor\" data-id=\"585ea7d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t[sibwp_form id=&#8221;3&#8243;]\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t<\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>CrossFit\u00ae program: Wods to prepare for the OPENS Preparing for the CrossFit\u00ae OPENs is a major challenge for athletes who want to test their limits and measure themselves against the global CrossFit\u00ae community. Whether you&#8217;re a competitor looking to improve on previous performances or an amateur wishing to take part for the first time, the [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":400832,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":"","_elementor_version":"3.20.2","_elementor_pro_version":"","_elementor_css":null,"rank_math_title":"","rank_math_description":""},"categories":[1781],"tags":[],"class_list":["post-401390","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sports-tips"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/posts\/401390","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/comments?post=401390"}],"version-history":[{"count":2,"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/posts\/401390\/revisions"}],"predecessor-version":[{"id":873040,"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/posts\/401390\/revisions\/873040"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/media\/400832"}],"wp:attachment":[{"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/media?parent=401390"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/categories?post=401390"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/tags?post=401390"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}