ARTICLE: Carbohydrate Selections: The Right Carb for the Right Job

CrossFit:

Shoulder Press 5-5-5-3-3-3-1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.

50-40-30-20-10 reps, for time of:
Double Under
AbMat Sit-up

Caompetition: DUA Attempts OK
Performance: 100-80-60-40-10 Singles Rx Sit-Ups
Fitness: 50-40-30-20-10 Singles 25-20-15-10-5 Sit-Ups

Article:

Whole, unprocessed carbohydrate sources have significant health and performance benefits that might go unnoticed with macronutrient counting. For example, a doughnut and an orange can both provide the carbohydrate grams one needs, but other constituents should be considered. Even honey has more health value compared to table sugar due to the vitamins and minerals it contains.

This brief describes some of the factors to consider when selecting carbohydrates, including total carbohydrate grams. While the brief is not meant to be exhaustive, this information can help someone make more optimal choices based on needs and goals.

When selecting a carbohydrate, consider these components:

-Total carbohydrate (for body composition)
-Non-caloric constituents (for health)
-Fiber (for satiety)
-Glucose vs. fructose (for recovery)

Read More http://library.crossfit.com/free/pdf/CFJ_2016_10_Nutrition2-Synkowski3.pdf