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THE CROSSFIT OPEN: NUTRITION GUIDE
Your nutrition plays a key role in where you end up on that final leaderboard of the CrossFit Open. Going the extra mile with fueling, hydration and recovery can be a game-changer. Check out our blog post on how best to dial in your nutrition to prepare for the CrossFit Open in 2022.

By: M2 Performance Nutrition
Full Article Here: https://www.m2performancenutrition.com/blog/the-crossfit-open-nutrition-guide
Warm-up
2 Rounds of. . .
0:30 Easy Pace Row
0:30 Moderate Pace Row
0:30 Sprint Pace Row
0:30 Rest
Weightlifting
EMPTY BARBELL
0:15 Good Mornings
0:15 Elbow Rotations
0:15 Back Squats
0:15 Strict Press
0:15 Deadlifts
0:15 Muscle Cleans
3 Power Cleans from The Pocket
3 Power Cleans from Above The Knee
3 Power Cleans from Mid Shin
3 Power Cleans (focusing on the “rhythm”)
Power Clean ([12 Minute Window]: Build to A Heavy Set of 10)
Movement Specific Warm-Up
TOES TO BAR
10 Scap Retractions
5 Kip Swings
4 Knees to Chest
3 Toes to Bar
WALL BALLS
5 Med Ball Thrusters
0:30 Med Ball Squat Hold
5 Wall Balls
PRACTICE ROUND
6 Calorie Row
5 Toes to Bar
4 Wall Balls
3 Power Cleans
2 Ring Muscle Ups
Metcon
CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
[TRAIN]
AMRAP 14:
60 Calorie Row
50 Toes to Bar
40 Wall Balls (20/14)
30 Power Cleans (135/95)
20 Reps Push-Pull Complex*
* 1 Strict Pull-up + 1 Strict Ring Dip
[SWEAT]
AMRAP 14:
60 Calorie Row
50 Toes to Bar
40 Wall Balls (14/10)
30 Power Cleans (95/65)
20 Reps Push-Pull Complex*
1 Pull-up + 1 Strict Ring Dip
After Party
MOBILITY
1:00 Kneeling Forearm Stretch
1:00 Pigeon Pose (each side)
5 Sets:
Unbroken Chest to Bar or Strict Pull Ups
Modifications
ROW
-Reduce Calories
-45 Calories Bike
-800 Meter Run
TOES TO BAR
-Reduce Reps
-Toes to Space
-Knees to Chest
-1.5x AbMat Sit Ups
WALL BALLS
-Reduce Reps
-Jump Squats
-Med Ball Jump Squats
-Double Dumbbell Thrusters
POWER CLEANS
-Reduce Reps
-Reduce Load
-Hang Power Clean
-Double Dumbbell Power Cleans
-Deadlift
RING MUSCLE UPS
-Reduce Reps
-Low Ring Transitions
-1 Strict Pull-up + 1 Strict Ring Dip