It's no secret that I used to compete frequently in Crossfit competitions, most notable in London with the USA Functional Fitness Team, Wodapolooza, and Fittest of the Coast.
With years of Crossfit coaching, competing and now programming experience I can give you a few tips in order to crush this years open, have fun, and stay injury free.
1) Pace Yourself
When the workout is announced, assess the movements. Write down what movements you know you are good at and what movements you struggle with. Formulate a plan that allows consistent sets with short rest breaks. The worst thing you can do is open up with 50 unbroken reps and be gassed for the remainder of the workout.
2) Scale, scale, scale.
Lets face it, non of us are Games athletes. At the end of the day, if you place 1,500 or 1,501 in the world your life goes on and no one cares. If you feel uneasy about a movement or workout, SCALE it. Your mental health and getting a good workout in is what matters.
3) Warm up and cool down.
Don't spend an hour warming up and psyching yourself out about the workout. Treat the workout just like a class WOD. Prep your body for the movements you're about to hit, get your heart rate elevated with some cardio, and get to work.
Good Luck and Have Fun!