10 rounds for time of:
- 8 ground to overhead (95/65#)
- 10 bar-facing burpees
Time Cap: 15 minutes
WOD Notes: The Open is here!!!! This is the first WOD of the 2020 CrossFit Games season! If you missed what the Open is all about, check out this post. You can still register until Monday if you want to join in the fun. If you are already registered, be sure to check out the official workout description and standards HERE. A few big ones to highlight: (1) The “ground to overhead” can be accomplished by a snatch or a clean & jerk. (2) For RX athletes, the jump in the burpee needs to be a 2-foot take off and 2-foot landing. (3) If you touch the bar on the jump, you need to repeat the burpee AND the jump.
Schedule Notes: Tomorrow we have regular classes at 5:15am, 6:15am, 9:30am, and 4:00pm. Starting at 5:00pm we’ll transition to “Friday Nights Lights,” during which we’ll run heats about every 20 minutes. During FNL there is no coach-led warm up or instruction; however, we’ll have plenty of coaches and experienced athletes around to help out and answer questions.
Note for Newbies: We encourage everyone, even (especially) our newest athletes, to participate in the Open workouts. Just like our daily WODs, we’ll modify the movements to suit you. If possible, try to attend one of the coached class times. However, if your only availability is 5-7pm, come on in to Friday Night Lights, and we’ll set you up! Even if you don’t plan to do the workout, we encourage you to come in to watch and cheer for the headliner heat and be a part of the Open experience!
Remember, you do not need to be registered for the Open in order to come do the workout!
Headliner Heat: The headliner heat will kick off around 6:00pm. Come on out to cheer for our under-35 age group athletes: Liz, Kelly G, Heather, Ricky, D.E., Iggy, Dan R, Kyle K, Sean B, and Alex W!
Nutrition Notes: Day 33/40. We have ONE WEEK left to our challenge! Congratulations to everyone who’s still going strong! On Day 18 we talked about the fact that high glycemic (sugary) carbs aren’t always bad, especially when timed just before a high intensity workout. If you’re wondering the best way to eat to maximize your performance in tomorrow’s workout, we’d recommend no large meals for at least 3-4 hours before the WOD. You would be fine with a small (200-300 calorie) snack about 2 hours out. Then, right before the workout begins, take in a beverage or quick digesting solid (gummy bears or fruit snacks are a favorite) with 20-30 grams of sugar. The sugar boost will give you energy for the workout and prevent the “crash” that many people experience during a high intensity WOD.