CrossFit Open 23.2 – A Double Whammy!
23.2 Tips and Strategy for Competitive CrossFitters
If you’ve been following the Invictus Competition program for some time or any of the other Invictus Athlete Programs, or if you have aspirations to make it to the CrossFit Games, check out the tips for competitive athletes video from Invictus Athlete Coaches Holden Rethwill and Hunter Britt.
Recording of Instagram Live Q&A for CrossFit Open Workout 23.2
General Guidelines and Resources for Open Athletes
Mental Preparation for the CrossFit Open
After you download it, set aside a couple of 10-minute periods between now and when you perform the Open workout where you can listen to the visualization.
Official Event Description and Scorecard for CrossFit Open Workout 23.2
Test 23.2A begins on the far side of the shuttle run, furthest from the pull-up bar. At the sound of the beep, run to the other side of the shuttle run and begin the first set of burpee pull-ups. After completing 5 reps, complete 10 shuttle runs. One shuttle run = 50 ft (25 ft down the field of play and 25 ft back). After the shuttle runs, return to the pull-up bar and complete 10 burpee pull-ups and 10 shuttle runs. Then complete 15 burpee pull-ups and 10 shuttle runs. Continue in this fashion, adding 5 burpee pull-ups after each set of 10 shuttle runs until the 15-minute time cap.
The athlete’s score for 23.2A will be the total number of repetitions completed by the 15-minute time cap.
Immediately after the conclusion of 23.2A (15 minutes), a 5-minute timer begins for 23.2B. Athletes have 5 minutes to complete their best 1-rep-max thruster. Athletes may make as many attempts as they’d like within the 5-minute time cap and may have assistance loading the barbell between attempts. Any successful attempt where the bar leaves the ground before the 5-minute time cap will count.
The athlete’s score for 23.2B will be the heaviest successful lift (in pounds).
Tests 23.2A and 23.2B must be completed together.
Nutrition Considerations for CrossFit Open Workouts
Be sure to have proper food intake the day prior to performing the workout. Glycogen can take 24-48 hours to restore itself, so even if you’re doing the workout in the afternoon, you’ll need to be replenishing glycogen the day before. Carbohydrate intake the day prior should be your regular daily carbohydrate intake, not a ‘low’ day type of carb intake if you follow a carb-cycling type of protocol. You can add an extra 50-100 grams of carbohydrate if you typically have lower carbohydrates on rest/recovery days.
We’ll preface this by saying you should not be trying any new protocols or new supplements the day of performing your Open workout. Stick with what you have used until you’ve practiced using it in training. Also keep in mind that although you may be fine on a normal training day eating a larger meal closer to your training time, competition, such as the Open, will bring about hormonal changes in the body (think adrenaline). Blood gets shunted from the gut to other areas, and because of this, digestion rates may vary.
If you are an athlete performing the workout later in the day or evening and doing a morning session ‘run-through’ – have some post workout carbohydrates in the morning. Depending on the size of the athlete, this can be anywhere from 50-100 grams.
Early morning workout: the night before, last meal should consist of a higher amount of carbohydrate, as this serves as your pre-workout meal. Morning meal can consist of either a liquid carbohydrate and protein if less than 60 minutes prior to the workout. A whole food source, perhaps some mashed or pureed foods, if at least 90 minutes beforehand. No whole food source eaten this close to the workout will serve as fuel for this workout, this comes from the nutrition the day before.
Afternoon/evening workout: your last whole food meal should be consumed around 2 hours prior to the workout. This meal should consist of a lean protein and carbohydrate (white rice, potatoes, and low fiber cereals are good choices), minimal fats.
You could also choose to have a liquid carbohydrate such as highly branched cyclic dextrin or Karbolyn about 45-60 minutes prior to your workout.
Post Workout meal: post workout shake with a fast-digesting carbohydrate (cyclic dextrin or something such as Karbolyn) plus a liquid protein source in a 2:1 or 3:1 ratio (larger athletes being on the 3:1 ratio). This could look like 50C 25P, 75C 25P.
Post Workout whole food meal: this can be anytime after your shake. Start loading your fats in at this time. This meal should be balanced with protein, carbohydrates, and fat. Continue to emphasize both quality and quantity of your food intake.
Complete Guide to the CrossFit Open
Invictus Athlete Programs
If you want a great training program that will prepare you for the Open, Qualifiers and beyond then please join one of our competitive online programs on SugarWOD!