Crush the 2025 CrossFit Open

Dr. Amanda Brewer, PT, DPT • February 19, 2025

CrossFit Open 2025

Your Guide to Preparation and Recovery

The CrossFit Open is here, and whether you're a seasoned athlete or a first-time participant, it's an event like no other! I've been participating in the Open for the past few years—not as a professional CrossFitter, but just for the sheer fun and challenge of it. The energy at Shoofly Athletics, where I compete, is unmatched. The cheers, the adrenaline, and the personal breakthroughs make it an incredible experience. Somehow, I always find strength I didn’t know I had!

As a physical therapist, I know firsthand how important it is to prepare properly and recover effectively. Here are my top tips to help you get the most out of the Open, stay injury-free, and recover like a pro.

Preparing for the Open

1. Have a Performance-Based PT on Call

Having a knowledgeable performance PT can be a game-changer. If you don’t have one, let me be that person for you! Even if you're not a patient at our clinic, I’m happy to answer your questions. Feel free to text me at 919-948-0881 or email amanda.brewer@evolveptnc.com.

2. Prioritize Mobility and Accessory Work

Make sure you're dedicating 3-4 sessions per week to mobility and accessory exercises. If you need a plan, follow us on Instagram @EvolvePT.NC, where we’re posting Open Prep videos to help you stay on track.

Game Day: How to Perform Your Best

The Night Before

Fuel your body with a well-balanced dinner rich in carbohydrates and protein. The Open is a marathon, not a sprint, and proper fueling will make a difference. We’ll be sharing some great pre-Open meal ideas on our Instagram and blog!

The Day Of

Fuel Up

2 hours before: Eat a balanced meal, such as eggs, potatoes, toast, and fruit or a Greek yogurt bowl with fruit and granola.
30 minutes before: Have quick carbs like gummies, applesauce, or a banana to give you a final energy boost.

Warm Up Properly

A 15-20 minute warm-up that mimics your workout is essential. Don't just hop on a bike or rower for five minutes—this won’t prepare your body properly and increases your risk of injury. We’ll be sharing optimal warm-ups for each Open workout on our Instagram @EvolvePT.NC—so be sure to check them out!

Recovery Between Workouts

1. Schedule a Recovery Visit

Nagging issues won’t disappear on their own, and pushing through pain can lead to injury. Even if you feel fine, maintenance techniques like dry needling, cupping, and scraping can help muscles recover efficiently and prepare for the next workout.

We offer 15-minute complimentary Recovery Room visits after each session, including Normatec Boots, heating pads, and red light therapy. Want to schedule a session? Text 919-948-0880, and Sarah will set you up!

2. Keep Up with Mobility and Accessory Work

Recovery isn’t just about rest—it’s about active recovery. Keep your body moving with targeted mobility work to ensure optimal performance throughout the Open.

Post-Open Recovery Plan

1. Refuel Your Body

Your muscles need protein to repair and grow. A good rule of thumb is 1 gram of protein per pound of body weight. For example, if you weigh 200 lbs, aim for 200g of protein per day to support recovery.

2. Meet with Your Performance PT

After the Open, it's crucial to assess any aches, pains, or weaknesses that surfaced during the workouts. A professional evaluation can help prevent future injuries, accelerate recovery, and improve performance for next year!