How to Review Your Open Performance

Sometimes the CrossFit Open can create a knee-jerk reaction from athletes who had weaknesses exposed.

Learning from competition performance is vitally important. Competitions allow us to test our training, and the efficacy of our training is either validated or punished. Any single competition is a tiny microcosm of your entire ability. A complete refocus of your training because of one event disrespects everything else that still warrants your attention.

Sure, you should address this newly exposed issue, but don’t use this small sample size of testing to change direction completely.

That being said, you can’t blindly go in to a ‘strength phase’ if you were limited by chest to bar pull-ups. We need to weakness bias.

These are our top eight questions should you ask yourself to ensure you’re responding, not reacting to your CrossFit Open performance.

  1. What are the three biggest lessons you took away from the competition?
  2. List your three biggest strengths in the competition.
  3. List your three biggest weaknesses in the competition.
  4. What are the five things you’re glad WEREN’T programmed in the competition?
  5. Consider your nutrition/hydration. How could it have been improved?
  6. Consider your pre- and post- exercise routines. How could they have been improved?
  7. What training changes do you think need to be made as a result of this competition?
  8. Discuss your mental state during the competition and the lead-up. What needs to be improved?

Once you’ve answered these questions you can begin to plan for future competitions. You might notice some common themes. Remember, you’re only as strong as your weakest link, so make sure you’re devoting time to working on the items you identified in questions three and four.

Dan Williams

Dan Williams


Dan Williams is the Director of Range of Motion. He has a Bachelor of Science (Exercise and Health Science) and a Postgraduate Bachelor of Exercise Rehabilitation Science from The University of Western Australia, with minors in Biomechanics and Sport Psychology. He has worked with many thousands of individuals along the full spectrum of health, and has coached at The CrossFit Games. He regularly presents to corporate and fitness industry groups and mentors Fitness Professionals.