Make sure to check out our blog post on 22.1 here for general strategy & tips.
Strategy Considerations and Preparation Notes
Please click the link below for our full list of preparation notes to help you all perform to the best of your ability and start the season off on the right foot. For years we reserved these notes only for our personal clients, but we’ve been blessed with the growth of this Invictus Athlete community, and we want to see you all succeed this season.
Please click here for our 22.1 Preparation Tools
AM Session Deep learning for Open Event
Warm-Up and Pre-Event Preparation
Spend 3-4 minutes focusing on breathing in the Puppy Dog Stretch
Shoulder/Elbow Warm-Up
Plank Ring Circles x 10 reps each direction
Maltese Press in Hollow Position x 10 reps
Hanging Shoulder Rotations x 5-10 reps
A.
Two to Three rounds at increasing effort of:
10/7 Calorie Machine of Choice
100 Foot Sandbag Bearhug Carry
100 Foot Farmer Carry
10 Plate Hops
2 Wall Walks
B.
Two sets for max meters/reps of:
Complete as many rounds and reps as possible in 5 minutes of:
20/15 Calorie Machine of Choice
10 Down Ups
Rest 60 seconds, and then. . .
Complete as many rounds and reps as possible in 5 minutes of:
20/15 Calorie Machine of Choice
30 Double Unders
Rest 60 seconds, then start the next set.
C.
Game Pace Testing
At desired 22.1 event pace:
Two to Three rounds of:
3 Wall Walks
12 Alternating Dumbbell Snatches (50/35lbs)
15 Box Jump Overs (24/20″ – jump up, step down)
Perform movements and transitions at “game speed,” ensuring that you can “feel” the pace of the event. Then be ready to replicate it when you hear “3,2,1,GO!”
PM Session
Mobility & Activation
Standing Hamstring Side-Bend x 30 seconds per side
into …
Banded Hamstring Pulse x 30 seconds per side
Bear Crawl with Wrist Stretch x 30 seconds
Rockettes x 10 reps
A.
Two to Three sets of:
100 Foot Pec Stick Walk or Pec-Activated Med-Ball Walk
30 second Side Plank (each side)
10 Cossack Squats (feel free to use an empty barbell)
10 Empty Barbell Romanian Deadlifts
10 Plate Hops
B.
Two sets of:
Banded Good Morning x 15-20 reps
Rest 60 seconds
60 seconds of Machine of Choice @ 70-75%
Rest 60 seconds
6-8 Rocking Box or no Box Bridges (slow and controlled)
Rest 60 seconds
60 seconds of Machine of Choice @ 70-75%
Rest 60 seconds
30 seconds of Box Jumps (24/20″ – jump up, step down)
Rest 60 seconds
C.
Two rounds at desired event pace of:
1 Wall Walk
6 Alternating Dumbbell Snatches (50/35lbs)
8 Box Jump Overs (24/20″ – jump up, step down)
Perform movements and transitions at “game speed,” ensuring that you can “feel” the pace of the event. Then be ready to replicate it when you hear “3,2,1,GO!
Rest 5-10 minutes, and then…
D.
“CrossFit Games Open Workout 22.1”
Complete as many rounds and reps as possible in 15 minutes of:
3 Wall Walks
12 Alternating Dumbbell Snatches (50/35 lbs)
15 Box Jump Overs (24/20″ – jump up, step down)
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Open Prep Back Squat CNS Primer Option
Three sets of:
5 Back Squats @ 50-60% @ 3211
Assault Bike Option
For max calories:
30 minute assault bike