How to scale and plan attempts for the CrossFit Open

Athletes and coaches heading into the CrossFit Open need a clear, safety-first scaling strategy that prioritizes consistent standards over reckless Rx attempts. This piece lays out practical scaling options, a three-week rehearsal plan, and judge and warm-up logistics to protect gains and boost your chance of a solid score.

Start with movement standards and safety. Choose the standard you can hit consistently under fatigue rather than chasing one Rx attempt and missing repeatedly. Repetition with good form preserves progress and lowers injury risk, and practicing under pressure—time caps, a judge, and limited attempts—makes those competition nerves manageable. Rehearse transitions and equipment set-up so no attempt is lost to avoidable delays.

Scale smart by linking your choices to how the workout is scored. If a chipper is scored by reps, more scaled reps with faster transitions can beat a slow, incomplete Rx attempt. If the clock decides the winner, trading load for speed often pays off. For barbell movements, reduce load in predictable 10–20% steps and pick technical variants that match the workout demand, for example power clean vs. squat clean, or push press vs. push jerk. For gymnastics, substitute chest-to-bar with high-rep toes-to-bar progressions or reduce range to high-knee TTB; for muscle-ups, use chest-to-bar or banded progressions with a consistent, practiced band level. For monostructural pieces like rowing or assault bike, cut distance or calories by 10–20% (aim for 80–90% of the target) and practice faster, consistent splits. Double-unders can scale to singles, use double-under attempts with a small fixed penalty, or set single-unders at 3x the count of a double-under for predictability.

Program the final three weeks before the Open. Week -3 build volume and practice likely Open movements at submax intensity and include one or two mock attempts with a judge and scoring. Week -2 test competition-day logistics with a full rehearsal: warm-up, equipment set-up, and at most two attempts if allowed; use this run to lock in scaling decisions. Week -1 taper intensity, prioritize short high-quality pieces, mobility, and sleep and nutrition.

Warm-up and attempt logistics matter. Do a 3–6 minute progressive monostructural warm-up, dynamic mobilizations, and 1–2 ramp sets on the main lifts or skills. Practice placing your bar and plates and confirm the judge’s line-of-sight; carry a short cue sheet that defines standards for kipping, squat depth, and lockouts. After each attempt, perform a controlled 5–10 minute cool-down, mobility, and log notes on movement standards and pacing to adjust future attempts if repeats are permitted.

Coaches should run Open-prep classes that rehearse judge communication, standards, and pacing and offer both scaled and Rx lanes so athletes can pick their target for PRs, leaderboard goals, or experience. Include a small kit of backups—bands, spare plates—and a movement standard summary and judge contact sheet for every workout.

The takeaway? Prioritize consistency and safety over bravado. Our two cents? Treat the Open like a series of rehearsed performances: pick standards you can repeat under fatigue, practice with a judge, and make conservative first attempts that let you chase an aggressive second go if rules allow.