However, for most people, the Open is not about qualifying for R egionals or making it to the Games. Each week, a workout is released on Thursday night at games. Athletes then have 4 days to complete the workout in front of a judge at their affiliate, or film the workout at home and submit a link as proof. The athlete must submit his or her score online before the following Monday at 8pm EST. Last year, a scaled option was introduced during the Open , along with the various divisions for teens and masters.
This made the Open even more accessible for all athletes at any skill level. Scaled workouts typically feature lighter weights and modified movements for those that require higher skill.
The scaled workout is still comparable in time and volume and is sure to still be a challenge. Like the individual competition, the teams competition has its own scoring table. For each event, the team that finishes in first place is awarded points. Teams will receive a decreasing amount of points the lower they place in each event. The amount of points a team loses in each event depends on how many teams are remaining in the competition.
In the competition, there were 14 teams to start, narrowed down to five teams left competing in the fifth and final event. After all the events are competed, the points are tallied up for each of the competitors. The participant or team with the greatest number of points wins the CrossFit competition. Each year, the events in the CrossFit competitions vary, challenging athletes to prepare for all different types of exercises.
The exercises tend to be physically demanding, requiring athletes to have a high level of strength and flexibility. A few common exercises include double unders, muscle ups, and toes to bar. A double under is a jump rope exercise where the rope is swung underneath the feet twice per jump.
This exercise can be difficult because it requires a lot of focus and proper timing so that one does not trip on the rope. Manage overall diet by meal prepping. Keep a stash of lean proteins like our turkey sticks in your gym bag for a post-workout snack. Sure, you know any event makes for a high-stress and high-adrenaline environment. Meet with your CrossFit coach to discuss your feelings and get encouragement. You got this! Since its inception almost two decades ago, CrossFit has helped hundreds of thousands of people find their motivation, purpose, and meet their personal and fitness goals.
Missing a workout due to soreness is silly. Pushing yourself to the point in which you dread going to your next workout is ill-advised and opens you to the risk of injury. Increase your volume over the long term and get better at your craft slow and steady. Once you have a solid engine, training for a competition is the only time you should spike your intensity. The super intense workouts should be targeted and limited to the last few months leading up to the big day. You need to practice.
Sometimes, the organization holding the competition will publish the WOD in advance. Once at half speed, reduced reps, or both to familiarize yourself with transitions, breaks, and movement patterns. As Coach Ben mentions in his Open prep videos, transitions are hugely important and often overlooked. Waste no time switching between equipment ; this skill requires practice like anything else.
After practicing at half speed, try again at full speed to set a standard to beat during competition. If you really would like to maximize your performance, video record each attempt so you can watch it and find room for improvements.
Get there on time. Make sure you get enough rest. Obviously there might be some jitters the night before. For me personally, I start comp day with a full protein shake and a banana or apple. Coach Ben claims that his go-to snack is Clif Builder's bars because they are delicious, calorie dense, and sit on his stomach well.
This is because I usually workout at am and hate the feeling of food in my stomach while hitting a WOD. On that note - make sure you consume something - especially liquids. This is not smart. You are thirsty, I promise. Keep sipping on those protein shakes and munching on some carbs that sit well on your stomach.
Absolutely not. Save your energy, be efficient, and avoid no reps. If you get no-repped, accept it and adjust. From my experience, the more open and friendly your communication is with your judge before the event, the better. Remember, they are not existing to make your life miserable. Chances are, they volunteered out of the kindness of their heart to help judge your sweaty ass all day. Be kind.
Have fun. Everyone will be better for it. First, bring extra clothes. I usually change my socks, t-shirt, and compressions shorts between each workout. The competition day funk is a very real thing. This is a comfort thing.
Pack your equipment. Jump rope, wrist wraps, knee sleeves, tape, etc. This is not an excuse to go into a WOD with a utility belt. Most importantly, have fun! Meet new people, shake some hands, put yourself out there. Everyone else is just as nervous as you are. They volunteered their entire Saturday to watch you crawl to the finish line.
Make their time worth it by being your best self! This is similar to the advice I gave above for between workouts. Keep moving! You might feel like you got hit by a truck. Go for a walk. Jump in a pool. Do some light activity to keep your blood flowing throughout your body. When you find yourself back in the gym a day or two later, keep the intensity low. Ask them for advice on post competition habits and routines.
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