The CrossFit Open Is Coming: How to Compete Hard Without Breaking Down

Every year, it starts the same way.

The workouts drop. The group texts fire up. Friday Night Lights gets scheduled!

And suddenly, everyone’s wondering:

• “Should I scale or go RX?”

• “Is my shoulder ready for this?”

• “My back’s been tight… but I’ll be fine, right?”

• "I can just push through the pain..."

  
  

The CrossFit Open is one of the most fun times of the year in the CrossFit community.

It’s also one of the most common times we see flare-ups.

At Evolv Physical Therapy & Performance in Cedarburg & Milwaukee, WI, we work with active adults who love to train — and want to keep doing it for decades.

Here’s how to approach the Crossfit Open as Crossfit Athletes & Doctors of Physical Therapy:

Why the CrossFit Open Causes More Flare-Ups

The Open isn’t “dangerous.”

But it changes three things fast:

1️⃣ Intensity Jumps Overnight

Athletes push harder than they have all year.

2️⃣ Volume Spikes

Repeat attempts. Redos. Extra warmups. Have the mentality of: “I think I can shave 7 seconds…”

3️⃣ Ego Overrides Strategy

Community energy is powerful — but it can blur judgment.

Most Open-related injuries aren’t traumatic tears.

They’re overload issues:

• Tendon flare-ups

• Low back irritation

• Shoulder volume overload

• Hip flexor or adductor tightness

• Pelvic floor symptoms (yes, this happens more than people admit)

  
  

Should You Do the CrossFit Open If You Have Pain?

Short answer: Maybe.

Better question: Can you modify intensity without modifying effort?

Pain during the Open doesn’t automatically mean:

• You’re injured

• You need to stop training

• Something is “out of place”

  
  

But it does mean you need to respect load.

Smart athletes adjust:

• Range of motion

• Volume

• Barbell weight

• Rep schemes

• Strategy pacing

  
  

The goal isn’t to survive one workout.

The goal is to still be training in April and months to come.

The 5 Biggest Mistakes We See During the Open

❌ 1. Skipping Proper Warm-Up

A 3-minute bike spin isn’t enough for high-skill gymnastics or heavy barbell cycling.

❌ 2. Testing Instead of Competing

You shouldn’t be discovering your max load mid-workout.

❌ 3. Redoing Workouts Without Recovery

Redoing a workout 48 hours later without proper sleep, nutrition, or tissue recovery strategy = overload risk.

❌ 4. Ignoring “Small” Symptoms

A little pinch becomes a bigger flare when repeated under fatigue.

❌ 5. Changing Your Entire Program

The Open is not the time to:

• Add extra volume

• Try new accessories

• PR outside the workout

  
  

How to Compete in the Open and Stay Healthy

Here’s what we recommend to our athletes in Ozaukee County:

✅ 1. Treat the Open Like a Competition Phase

Reduce accessory volume that week. Prioritize sleep. Eat like recovery matters.

✅ 2. Respect Tendons

High-rep:

• Toes-to-bar

• Chest-to-bar

• Snatches

• Thrusters

These are tendon stress multipliers.

If something feels tight early, adjust early.

✅ 3. Pace the First 2 Minutes

Most flare-ups happen because athletes spike intensity too early.

✅ 4. Don’t Be Afraid to Scale

Scaling is strategy, not weakness.

Longevity > leaderboard.

✅ 5. Address Issues Early

If something feels off in Week 1, don’t wait until Week 3.

Small adjustments early prevent bigger shutdowns later.

Pelvic Floor & The CrossFit Open (Yes, We’re Talking About It)

High-rep:

• Double unders

• Box jumps

• Heavy barbell cycling

  
  

Can expose pelvic floor coordination issues.

Leaking or pressure during Open workouts is common.

It is not normal. And it is treatable.

Many competitive women assume they “just have to deal with it.”

You don’t.

Our Philosophy During the Open

At Evolv, we don’t tell athletes to stop doing what they love.

We help them:

• Train smarter

• Adjust load without losing progress

• Understand pain without panicking

• Build resilience, not fear

The Open should build confidence — not sideline you.

Want a Movement Screen Before the Open?

If you’re training in Cedarburg, Grafton, Mequon, Milwaukee or the surrounding Ozaukee & Milwaukee County areas and want to:

• Compete hard

• Avoid setbacks

• Improve barbell efficiency

• Address nagging shoulder, hip, or back issues

We can help you go into the Open with a plan.

Not fear. Not guesswork. Not “hope it holds up.”

Just strategy.

We’ll be sending out FREE workout modifications, scaling options, and smart load strategies each week.

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