STANDARDS TO PAY ATTENTION TO

Make sure you review all official movement standards at the CrossFit Games website.

General

– “Athletes start behind the 60/55-inch (152/139-cm) line, facing the wall”
– “Gymnastics grips are NOT allowed during this workout”
– “Athletes may have assistance changing the barbell load or multiple bars may be used”
– “A tiebreak time is taken after each set of wall walks”
– Check the equipment setup requirements

Wall walks

– Make sure to review the correct setup for the tape lines (NOTE: tape NO longer than 30” and NO wider than 2”)

– REVIEW the top/bottom movement standards

Row

– Film monitor each time (reset for each row, make sure counting UP)
– Stay on rower until hitting 50 cal

Deadlift

– Head and shoulders are behind the bar when viewed from the side (top position)

Snatch / Clean

– Usual standard (REVIEW), these can be done anyhow (except NO hang, of course)

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ANNOUNCEMENT SHOW BREAKDOWN

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ROW PACING CHART

Take into account that it’ll take you a moment to accelerate to your target pace = your final time will be slightly slower than what’s shown here in the chart at a given pace.

Cal/hour	Time to 50 cals	Cal/minute
700	04:17	11.7
750	04:00	12.5
800	03:45	13.3
850	03:32	14.2
900	03:20	15.0
950	03:09	15.8
1000	03:00	16.7
1050	02:51	17.5
1100	02:44	18.3
1150	02:37	19.2
1200	02:30	20.0
1250	02:24	20.8
1300	02:18	21.7
1350	02:13	22.5
1400	02:09	23.3
1450	02:04	24.2
1500	02:00	25.0
1550	01:56	25.8
1600	01:53	26.7
1650	01:49	27.5
1700	01:46	28.3

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OVERVIEW

If you saw the announcement show, don’t fall into the trap of thinking that this will be your pace. We saw how Tyson Bagent fell off the pace after the start.

While rowing and wall walks took the longest for the guys in the announcement show, the distribution will be more even across the movements for most people. And because every movement matters in this workout, consistency will be key.

You’ll want to do the first row at a pace where you can walk to the wall and get started with the wall walks straight away. Use the pacing chart to set a rough cal/hr target for yourself. Remember, you cannot win the workout in that first row (but you can certainly set yourself up to completely blow up).

You can make up quite a lot of time on the wall walks with a fast cycle time, so if these are a strong movement for you, push yourself here. Otherwise, do your best to keep yourself on a steady rhythm.

You can break the barbell movements up (e.g. Dallin did 5s on deadlift, 1s on the cleans and 5s + singles on the snatch) and still have a VERY fast time. Early breaks with short rests will be a good strategy across the lifts.

The final row will be a gut check. You’ll know what to do (and if in doubt, PUSH YOURSELF).

Remember, the most important thing is to keep moving.

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Row

Rowing set up

Use a well-maintained rower (clean fan and well-oiled chain).

• Damper – Aim for setting 4-7 (drag 125-135). When fatigued, use stroke rate and pull velocity to develop power rather than raw pulling force with a high damper setting.
• Stroke rate – 28-32 if competent on the rower BUT adjust to where you are most efficient and comfortable

• Straps – Open enough to slide the feet in/out (for most people). Practice transitions ahead of time.

Rowing cues

• Keep breathing! If you find yourself “grunting” on the 1st row, you are starting to “red line”, ease your pace and focus on your form to restore your breathing.
• Start the rower with short, sharp strokes (quarter to half to full stroke) to get the flywheel moving before settling into your regular stroke
• Find a good rhythm (listen to the sound of the rower) with long pulls
• Drive : Recovery ratio = 1:1 to start THEN settle into 1:2
• Strong push, relax on the recovery
• Hands quickly away from the body to initiate the recovery phase
• Transition fast on/off the rower (very easy to lose time here)

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Wall walks

• Be fast by making every rep count. (avoid no reps)

• Hips up, THEN feet up (hands on the line until both feet on the wall)

• Have a set number of “steps” in mind for both the way up and down (this will help you stay efficient and recognise when you’re getting sloppy/tired = might need rest OR get focused)

• Beware of the time blackhole…it is easy to lose time here without realising, control your rest periods (give yourself a count down or have someone help, especially when tired)

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Deadlifts

• Do your usual deadlifts, ideally with mixed grip

• Don’t hesitate to break these to shorter sets (e.g. 10+3×5 or just 5s from the start)

• Do bigger sets (e.g. 15+10) only if you have a very strong grip OR if you know you’ll take a long time on the wall walks (and, therefore, have more time to recover)

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Cleans

• Do power cleans (choose a catch height that suits your capacity)

• Consider doing these “no-feet” = start a bit wider and keep the same stance for the receiving position. This is not only faster but also easier to stay consistent with.

• Don’t hesitate to do singles from the start
  • Make sure you are using plates that don’t bounce too much (see Dallin chasing his barbell in the announcement show)
• You can also do small sets of 3-5 with short breaks
• Only do bigger sets if you know you’ll take a long time on the wall walks (and, therefore, have more time to recover)

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Snatches

• Do power snatches (choose a catch height that suits your capacity)

• Consider doing these “no-feet” = start a bit wider and keep the same stance for the receiving position. This is not only faster but also easier to stay consistent with.

• Don’t hesitate to do singles from the start if you know you need to; otherwise, start with a few sets, then move to singles to keep moving.
  • Make sure you are using plates that don’t bounce too much (see Dallin chasing his clean barbell in the announcement show)

SHORT WARM-UP

If you are short on time or know that long warm-ups tire you out.

3:00 Row @ easy pace
+
25.3 Warm-up Flow [VIDEO]

Move through the flow 4 to 6 times or until the drills start to feel good
+
2:00 Row @ increase pace each 0:30 from easy to workout pace for the final 0:30
+
Empty barbell prep
3 Snatch pulls
3 Hang muscle snatches
3 Snatch grip push presses behind the neck
3 Hang power snatches
3 Overhead squats (controlled tempo)
3 Power snatches
+
Prep the movements, set up filming and review standards/flow with your judge.

Wall walks – Practice with the correct setup. You’ll want to lift your hips first (go on your knees) before lifting the feet on the wall (with hands still on the line). Count your “steps” on the way up and down to set a target for the workout (so each rep can be the same). Don’t discount the way down, as it’s in some ways almost more important than the way up.

Barbell movements – You can warm up all three (3) movements together, only building up to the workout weight on each ( = stop the snatch once you’re done with the weight, then drop the clean once you’ve done with that weight, finish up with just the deadlift). Take the time to find your barbell cycling strategy for each movement before dropping it off from the warm-up.

Deadlift – Find your grip, stance and setup. Practice dropping the bar and picking it right up for those short breaks (if you’ll use them)

Cleans/snatches – Use a power clean/snatch if possible. Find your grip, stance and setup. Consider doing these without moving your feet out ( = start a bit wider and keep the same stance for the receiving position). Make sure to warm up with good standards (full lockout at top).

Make sure you’re on the same page with your judge and have your filming setup ready before moving to the final part.
+
To find the workout pace and to practice transitions
10 (cal) Row
1 Wall walk
3-5 Deadlifts
1 Wall walk
10 (cal) Row

Rest no longer than 3 to 5 minutes before you start the workout. If you have more time to wait, space the final part with some easy air bike between the rounds.

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LONGER WARM-UP

If you have around 25 to 30-minutes to get ready and know you need a good warm-up.

You can either start with the machines or the flow, whichever feels best to you.
4:00 Air bike/BikeErg @ very easy
3:00 Row @ easy
2:00 SkiErg @ moderate
1:00 Row @ moderate
+
25.3 Warm-up Flow [VIDEO]
Move through the flow 4 to 6 times or until the drills start to feel good
+
2 rounds
10 Scapula push-ups
5 (each) T-I-Ys
10 Band good mornings
5 Inchworms
+
Additional (optional) mobility work (choose 1-3)
1) Thoracic/Overhead Flow
2) Shoulder Mobility Flow
3) Lunge Flow
+
Empty barbell prep – 1 to 2 rounds
3 Snatch pulls
3 Hang muscle snatches
3 Snatch grip push presses behind the neck
3 Hang power snatches
3 Overhead squats (controlled tempo)
3 Power snatches
+
Prep the movements, set up filming and review standards/flow with your judge.

Wall walks – Practice with the correct setup. You’ll want to lift your hips first (go on your knees) before lifting the feet on the wall (with hands still on the line). Count your “steps” on the way up and down to set a target for the workout (so each rep can be the same). Don’t discount the way down, as it’s in some ways almost more important than the way up.

Barbell movements – You can warm up all three (3) movements together, only building up to the workout weight on each ( = stop the snatch once you’re done with the weight, then drop the clean once you’ve done with that weight, finish up with just the deadlift). Take the time to find your barbell cycling strategy for each movement before dropping it off from the warm-up.

Deadlift – Find your grip, stance and setup. Practice dropping the bar and picking it right up for those short breaks (if you’ll use them)

Cleans/snatches – Use a power clean/snatch if possible. Find your grip, stance and setup. Consider doing these without moving your feet out ( = start a bit wider and keep the same stance for the receiving position). Make sure to warm up with good standards (full lockout at top).

Make sure you’re on the same page with your judge and have your filming setup ready before moving to the final part.
+
To find the workout pace and to practice transitions
10 (cal) Row
1 Wall walk
3-5 Deadlifts
1 Wall walk
10 (cal) Row

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FUELING

Pre-Event

Eat a whole food meal 2 to 3 hours before you start warming up (to ensure gastric emptying and absorption of nutrients).

• Meal should consist of easily digestible leaner proteins (chicken, fish, egg whites etc.) and carbs (sweet potato, potato, rice, fruit etc.).
• Fat should be minimised to ensure efficient digestion, e.g., fat on meat, or a small amount of cooking oil should be sufficient, just don’t add extra.
• Limit your fibre intake (vegetables, whole grains etc.) on this meal as this will delay digestion and could cause gastric discomfort compounded by nerves.

Macro estimates

• Protein, 20-40g (0.35g / kg of bodyweight)
• Carbs, 50-100g (4-6g / kg of bodyweight )
• Fat, 5-15g (0.1g / kg of bodyweight)

You may also prefer to eat a smaller meal early and consume a liquid protein/carbohydrate drink 30-60 mins before the event. In general, the emptier your stomach, the better for comfort and performance.

Whole Food Examples

• 100-200g of chicken, 1-2 cups of sweet potato, ½ tablespoon of extra virgin olive oil
• 3-4 eggs, 1 cup blueberries, 1 cup plain yogurt, 1 banana
• 100-200g of white fish, 1-2 cups of white rice, soy sauce, 2 Tbsp coconut cream

Liquid Food Examples

• Protein ‘baby food’ pouch
• 10-25g protein powder + 30-60g of carbohydrate powder
  • This is also a good chance to add electrolytes if performing in a hot/humid environment

Other Supplements

• Creatine monohydrate – 5-10g
• Caffeine – 2-4 mg / kg (60-90 minutes before the event)
  • 1 to 2 espressos
  • 1-1.5 cups of filter coffee or a 2-4 shot Americano
  • If doing the event in the afternoon/evening, it’s recommended that you avoid caffeine in the morning (and even for 1-3 days beforehand), to ensure you are more sensitive to the afternoon dose.
  • More is not always better, you should know your own tolerance/reaction to caffeine, to achieve the optimal level of stimulation for you.

Ensure you are sufficiently hydrated

• Drink 250-500ml water an hour before the workout starts, and then small sips as needed leading up to the start.
• Add an electrolyte tab to water if performing in excessively hot conditions

Take one last swig just before 3-2-1, to get rid of that ‘cotton mouth’ and have a cold bottle ready for after.

WORKOUT VARIATIONS

Rx’d: (Ages 16-54)
♀ 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch
♂ 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch
Scaled: (Ages 16-54)
♀ Scaled wall walks |85, 65, 45 lb (38, 29, 20 kg)
♂ Scaled wall walks | 135, 95, 65 lb (61, 43, 29 kg)
Teenagers 14-15:
♀ 85, 65, 45 lb (38, 29, 20 kg)
♂ 135, 95, 65 lb (61, 43, 29 kg)
Scaled Teenagers 14-15, Scaled Masters 55+:
♀ Scaled wall walks| 75, 55, 35 lb (34, 25, 15 kg)
♂ Scaled wall walks | 95, 65, 45 lb (43, 29, 20 kg)
Masters 55+:
♀ Scaled wall walks | 125, 65, 45 lb (56, 29, 20 kg)
♂ Scaled wall walks | 185, 95, 65 lb (83, 43, 29 kg)

If you are short on time or know that long warm-ups tire you out

Note. Make sure to check out our (position specific breathing) drills for 25.2.

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3 to 5-minute Assault bike @ steady pace
+
25.2 Warm-up flow (VIDEO)
– Move through for 2 to 4 rounds
+
3 Sets @ empty / light barbell
3 Front squat drives (VIDEO)
5 Thrusters
7 Tension bar swings (VIDEO)
* Front squat drives help you focus on correct timing (hips THEN arms)
** Find the setup (stance, grip) that allows you to cycle the bar fast while moving well (stay balanced and upright)
+
Build up to heaviest thruster weight you plan to hit
* Break the movement down to 1) bar approach, 2) grip 3) squat depth 4) lockout
** Keep the overall reps low and focus on hitting the standards each time
*** Between sets, practice pull ups, chest to bar and muscle ups
+
1 Round
5 Pull-ups
20 Double-unders
5 Thrusters @ 95/65#

Rest 30 to 60-seconds

4 Chest-to-bar pull-ups
16 Double-unders
4 Thrusters @ 115/75#

Rest 30 to 60-seconds

1-3 Bar muscle-ups
12 Double-unders
2-3 Thrusters @ 135/95#

Focus on smooth, focused transitions and excellent repetitions all the way through.

Rest no longer than 3 to 5-minutes before you start the workout. If you have more time to wait, space the final part with some easy assault bike between the rounds.

If you have around 25 to 30-minutes to get ready and know you need a good warm-up but not too much

Note. Make sure to check out our (position specific breathing) drills for 25.2.

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3 Rounds @ build up pace up to your threshold by the end
2-minute Assault bike
1-minute Row
* At the start of each minute, take 3 big, expansive breaths (while still moving) to warm-up the respiratory muscles
+
25.2 Warm-up flow (VIDEO)
– Move through for 2 to 4 rounds
+
2 Rounds
5 Kang squats (VIDEO)
7 Scapular rolls (VIDEO)
+
Movement specific breathing drills (optional) (VIDEO)
+
2 – 3 Sets @ empty / light barbell
3 Front squat drives (VIDEO)
5 Thrusters
7 Tension bar swings (VIDEO)
* Front squat drives help you focus on correct timing (hips THEN arms)
** Find the thruster setup (stance, grip) that allows you to cycle the bar fast while moving well (stay balanced and upright)
*** Break the movement down to 1) bar approach, 2) grip 3) stance, 4) standards (squat depth + lockout)
+
Build up to heaviest thruster weight you plan to hit
* Keep the overall reps low and focus on hitting the standards each time
** Between sets, practice pull ups, chest to bar and muscle ups
+
1 Round
5 Pull-ups
20 Double-unders
5 Thrusters @ 95/65#

Rest 30 to 60-seconds

4 Chest-to-bar pull-ups
16 Double-unders
4 Thrusters @ 115/75#

Rest 30 to 60-seconds

1-3 Bar muscle-ups
12 Double-unders
2-3 Thrusters @ 135/95#

Focus on smooth, focused transitions and excellent repetitions all the way through.

Rest no longer than 3 to 5-minutes before you start the workout. If you have more time to wait, space the final part with some easy assault bike between the rounds.

If you have around 30 to 40-minutes to get ready and know you need a long warm-up

Note. Make sure to check out our (position specific breathing) drills for 22.3.

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4 Rounds @ build up pace up to your threshold by the end
2-minute Assault bike
1-minute Row
* At the start of each minute, take 3 big, expansive breaths (while still moving) to warm up the respiratory muscles
+
22.3 Warm-up flow (VIDEO)
– Move through for 2 to 4 rounds
+
MOBILITY / BLOOD FLOW (Choose 1 – 3 based on your needs)
A) Hip flexion/ER mob (VIDEO) – Work on each side for 1 to 2-minutes
B) Thoracic/Overhead Flow (VIDEO) – 5 to 8 reps of each drill
C) Pull up flow (VIDEO)
+
Crossover symmetry activation routine (if you have COS), or Band pull apart series (VIDEO)
+
2 Rounds
5 Kang squats (VIDEO)
7 Scapular rolls (VIDEO)
+
Movement specific breathing drills (VIDEO)
+
3 Sets @ empty / light barbell
3 Front squat drives (VIDEO)
5 Thrusters
7 Tension bar swings (VIDEO)
* Front squat drives help you focus on correct timing (hips THEN arms)
** Find the thruster setup (stance, grip) that allows you to cycle the bar fast while moving well (stay balanced and upright)
*** Break the movement down to 1) bar approach, 2) grip 3) stance, 4) standards (squat depth + lockout)
+
Build up to heaviest thruster weight you plan to hit
* Keep the overall reps low and focus on hitting the standards each time
** Between sets, practice pull ups, chest to bar and muscle ups
+
1 Round
5 Pull ups
20 Double unders
5 Thrusters @ 95/65#

Rest 30 to 60-seconds

4 Chest to bar pull ups
16 Double unders
4 Thrusters @ 115/75#

Rest 30 to 60-seconds

1-3 Bar muscle up
12 Double unders
2-3 Thruster @ 135/95#

Focus on smooth, focused transitions and excellent repetitions all the way through.

Rest no longer than 3 to 5-minutes before you start the workout. If you have more time to wait, space the final part with some easy assault bike between the rounds.

ACTIVE RECOVERY FOR THE DAY BEFORE YOUR OPEN WORKOUT

The main purpose of this session is to modulate muscle tone in preparation for the Open workout. When you get to parts C and D, you’ll have three (3) options to choose from, based on how you’re feeling today.

A) Warm-up
500m Row
Warm-up flow (VIDEO)
“27 Squats” (VIDEO)

B) CNS recharge
3 rounds for quality (VIDEO)
8 Ball Slams
6 Split Jumps
4 Plyo Pushups
2 Seated Box Jumps
10-sec (cal) Assault bike sprint

Go every 90-seconds to 2-minutes

How to choose the options for the rest of the session:
Option #1 – If you felt “snappy”/fast on the “CNS recharge”, had a good rhythm in movements and felt explosive
Option #2 – If you felt a bit “flat” and sluggish on the “CNS recharge” and feel like your body needs to perk up a bit
Option #3 – If you felt a bit too excited, inconsistent and just “all over the place” on the “CNS recharge”

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OPTION #1 (“felt good”)

C) 5-minute EMOM
Assault bike – 20 to 30-sec Gradual build-up to a sprint in the final 5-seconds
Rest the remaining of the minute

D) Mobility flows, move through at normal pace, each sequence 1 to 2 times
D1. Hip Rotation Flow (7-minute VIDEO)
D2. Thoracic Flow (4-minute VIDEO)

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OPTION #2 (“felt sluggish”)

C) “Body wake up”
3-minute EMOM
Assault bike – 20 to 30-sec Gradual build-up to a sprint in the final 5-seconds
Rest the remaining of the minute
+
3-minute EMOM
10-sec Sprint
50-sec Rest

D) Mobility flows, move through at brisk (fast) pace, each sequence 1 to 2 times
D1. Hip Rotation Flow (7-minute VIDEO)
D2. Thoracic Flow (4-minute VIDEO)

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OPTION #3 (“felt too excited”)

C) For 10-minutes @ relaxed, “too easy” pace
5-minute Assault bike
5-minute Jog (or other machine)

Note. Nose breathing throughout, you should be able to hold a conversation through the workout (if needed)

D) Mobility flows, move through at a slow, controlled pace, each sequence 2 to 3 times
D1. Hip Rotation Flow (7-minute VIDEO)
D2. Thoracic Flow (4-minute VIDEO)

E) Parasympathetic Breath Work
1-0-2-0 ratio for 3-5-minutes

Notes (E). During this work, we emphasise the out-breath, and/or the breath-hold to more effectively upregulate our parasympathetic (recovery) state. For this drill, you breathe out for twice as long as you breathe in, with no holds (1-0-2-0). Eg. 4-seconds in, 8-seconds out (choose a cadence that feels comfortable). The aim is to calm you and bring your heart rate down. Sit in a comfortable position or lie down as preferred.

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SESSION NOTES

The main purpose of this session is to modulate muscle tone in preparation for the Open workout. When you get to the 2nd part of the session, you’ll have three (3) options to choose from, based on how you’re feeling today. If in doubt, rather do a bit too little than too much.

Take the rest of the day to make sure you have everything ready for tomorrow:
– A place to do the workout (confirm)
– A judge you trust will do a good job
– A camera/tripod setup that is tested and you trust (include a back-up camera) if you’re filming your workouts (you should, even just for practice)
– Plan for the day (when you will do the workout, food, hydration etc.)

Make sure to eat and hydrate well today. Spend time doing something you find relaxing, whether it’s time with friends (no alcohol or late night) or a good movie.

Open Workout 25.2 Scaled

For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (weight 3)

Women: 45 lb, then 55 lb, then 65 lb
Men: 65 lb, then 85 lb, then 105 lb

Time cap: 12 minutes

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Rx/Scaled: Download Official Workout Description and Scorecard

SHORT WARM-UP

If you are short on time or know that long warm-ups tire you out.

You can either start with the machines or with the flow, whichever feels best to you.
4:00 Air bike @ easy
500m Row @ increase pace each 125m (easy to moderate)
+
25.1 Warm-up Flow [VIDEO]
Move through the flow 4 to 6 times or until the drills start to feel good
+
Prep the movements, set up filming and review standards/flow with your judge

DB hang clean-to-overhead – build to workout weight, pay attention (one thing at a time) to stance width, hip/leg drive, linking the movements and reps together, switching hands and breathing (while doing all this)

Burpee – Practice the execution (use the lunge tape line as a steady reference point for your hands) and find a good rhythm to start the workout with. Most people will do better stepping up (with either drop down or step down).

Lunges – Test different step counts to see what feels the best. Make sure you’re relaxed while doing the lunges

Make sure you’re on the same page with your judge and have your filming setup ready before moving to the final part.
+
2 to 3 rounds to find the workout pace
3 Lateral burpees over the DB
4 DB Hang clean-to-overhead (2/side)
30’ Walking lunge

– 0:30 rest between rounds –

Rest no longer than 3 to 5 minutes before you start the workout. If you have more time to wait, space the final part with some easy air bike between the rounds.

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LONGER WARM-UP

If you have around 25 to 30-minutes to get ready and know you need a good warm-up.

You can either start with the machines or with the flow, which ever feels best to you.
4:00 Air bike @ very easy
3:00 Row @ easy
2:00 SkiErg @ moderate
1:00 Air bike @ moderate
+
25.1 Warm-up Flow [VIDEO]

Move through the flow 4 to 6 times or until the drills start to feel good
+
2 rounds
10 Band pullaparts
10 Behind the back band press
10 Band good mornings
10 Band tricep extensions
+
Additional (optional) mobility work (choose 1-3)
1) Thoracic/Overhead Flow
2) Shoulder Mobility Flow
3) Lunge Flow
+
Prep the movements, set up filming and review standards/flow with your judge

DB hang clean-to-overhead – build to workout weight, pay attention (one thing at a time) to stance width, hip/leg drive, linking the movements and reps together, switching hands and breathing (while doing all this)

Burpee – Practice the execution (use the lunge tape line as a steady reference point for your hands) and find a good rhythm to start the workout with. Most people will do better stepping up (with either drop down or step down).

Lunges – Test different step counts to see what feels the best. Make sure you’re relaxed while doing the lunges

Make sure you’re on the same page with your judge and have your filming setup ready before moving to the final part.
+
2 to 3 rounds to find the workout pace
3 Lateral burpees over the DB
4 DB Hang clean-to-overhead (2/side)
30’ Walking lunge
– 0:30 rest between rounds –

Rest no longer than 3 to 5 minutes before you start the workout. If you have more time to wait, space the final part with some easy air bike between the rounds.

---

FUELING

Pre-Event

Eat a whole food meal 2 to 3 hours before you start warming up (to ensure gastric emptying and absorption of nutrients).

• Meal should consist of easily digestible leaner proteins (chicken, fish, egg whites etc.) and carbs (sweet potato, potato, rice, fruit etc.).
• Fat should be minimised to ensure efficient digestion, e.g., fat on meat, or a small amount of cooking oil should be sufficient, just don’t add extra.
• Limit your fibre intake (vegetables, whole grains etc.) on this meal as this will delay digestion and could cause gastric discomfort compounded by nerves.

Macro estimates

• Protein, 20-40g (0.35g / kg of bodyweight)
• Carbs, 50-100g (4-6g / kg of bodyweight )
• Fat, 5-15g (0.1g / kg of bodyweight)

You may also prefer to eat a smaller meal early and consume a liquid protein/carbohydrate drink 30-60 mins before the event. In general, the emptier your stomach, the better for comfort and performance.

Whole Food Examples

• 100-200g of chicken, 1-2 cups of sweet potato, ½ tablespoon of extra virgin olive oil
• 3-4 eggs, 1 cup blueberries, 1 cup plain yogurt, 1 banana
• 100-200g of white fish, 1-2 cups of white rice, soy sauce, 2 Tbsp coconut cream

Liquid Food Examples

• Protein ‘baby food’ pouch
• 10-25g protein powder + 30-60g of carbohydrate powder
  • This is also a good chance to add electrolytes if performing in a hot/humid environment

Other Supplements

• Creatine monohydrate – 5-10g
• Caffeine – 2-4 mg / kg (60-90 minutes before the event)
  • 1 to 2 espressos
  • 1-1.5 cups of filter coffee or a 2-4 shot Americano
  • If doing the event in the afternoon/evening, it’s recommended that you avoid caffeine in the morning (and even for 1-3 days beforehand), to ensure you are more sensitive to the afternoon dose.
  • More is not always better, you should know your own tolerance/reaction to caffeine, to achieve the optimal level of stimulation for you.

Ensure you are sufficiently hydrated

• Drink 250-500ml water an hour before the workout starts, and then small sips as needed leading up to the start.
• Add an electrolyte tab to water if performing in excessively hot conditions

Take one last swig just before 3-2-1, to get rid of that ‘cotton mouth’ and have a cold bottle ready for after.