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 the link below for our 22.3 Preparation Tools
AM Session
Mobility, Activation & Warm-Up
Machine of choice x 5-10 minutes @ 70-75%
Then. . .
Banded Pec Stretch
T-Spine Opener
Banded Lat Stretch
Single-Arm Hang from Bar x 30 seconds each arm
Assault Bike or Row 5 minutes @ 80-85%
Then. . .
2 Minutes ofCouch Stretch (right leg)
Rest 60 seconds
2 Minutes of Couch Stretch (left leg)
Warm-Up
Two sets of:
30 Seconds Scap Push-Ups
30 Seconds Ring-Rows
30 Seconds Sky Divers
30 Seconds Ankle Pulse (right)
30 Seconds Ankle Pulse (left)
30 Seconds Deep Squat Progression
A.
For movement quality and efficiency:
35-54:
45 second Machine
6-8 Pull-Ups
42 Double Unders
8-10 Thrusters (95/65lbs)
45 second Machine
4-6 Chest to Bar Pull-Ups
36 Double Unders
4-6 Thrusters (115/75lbs)
45 second Machine
2-4 Bar Muscle-Ups
30 Double Unders
3-4 Thrusters (135/85lbs)
45 second Machine
and then. . .
At Game Pace
10 Pull-Ups
30 Double Unders
10 Thrusters (95/65lbs)
8 Chest to Bar Pull-Ups
20 Double Unders
8 Thrusters (115/75lbs)
4 Bar Muscle-Ups
10 Double Unders
4 Thrusters (135/85lbs)
55+:
For movement quality and efficiency:
45 second Machine
6-8 Jumping Pull-Ups
42 Double Unders
8-10 Thrusters (65/45lbs)
45 second Machine
4-6 Pull-Ups
36 Double Unders
4-6 Thrusters (85/55lbs)
45 second Machine
2-4 Chest-to-Bar Pull-Ups
30 Double Unders
3-4 Thrusters (105/65lbs)
45 second Machine
and then. . .
At Game Pace
10 Jumping Pull-Ups
30 Double Unders
10 Thrusters (65/45lbs)
8 Pull-Ups
20 Double Unders
8 Thrusters (85/55lbs)
4 Chest-to-Bar Pull-Ups
10 Double Unders
4 Thrusters (105/65lbs)
B.
10-15 minute aerobic flush on machine of choice
PM Session
Mobility, Activation & Warm-Up
Band Distracted Pec Stretch x 60 seconds per side
Band Distracted Tricep Stretch x 60 seconds per side
and then …
Two sets of:
Single Leg Hip Bridge x 8-10 reps per leg
Y’s, T’s, W’s x 5 reps each
Banded Squats x 5 reps @ 3211
Warm-Up
Three sets at ascending pace:
15/10 Calories of Assault Bike, Ski Erg or Rowing
3 Strict Pull-Ups
15 Plate Hops
5 Superman/Hollow Swings on Pull-Up Bar
5 Empty Bar Thrusters
*Perform this at 70-80-90% effort.
A.
Build to a 135/85 lb Thruster*
55+: 105/65 lb Thruster
*As you build the barbell, also perform sets of 2-6 pull-ups, chest-to-bar pull-ups and bar muscle-ups for efficiency and grooving the motor patterns
B.
Perform one or two sets at game pace of:
6 Pull-Ups (55+: Jumping Pull-Ups)
20 Double-Unders
6 Thrusters (95/65 lbs; 65/45 lbs)
4 Chest-to-Bar Pull-Ups (55+: Pull-Ups)
15 Double-Unders
4 Thrusters (115/75 lbs; 85/55 lbs)
2 Bar Muscle-Ups (55+: Chest-to-Bar Pull-Ups)
10 Double-Unders
2 Thrusters (135/85 lbs; 105/65 lbs)
Work on establishing the same breathing patterns and transition paces you hope to hold for 22.3.
C.
“CrossFit Games Open Workout 22.3”
35-54:
For time:
21 Pull-Ups
42 Double-Unders
21 Thrusters (95/65 lbs)
18 Chest-to-Bar Pull-Ups
36 Double-Unders
18 Thrusters (115/75 lbs)
15 Bar Muscle-Ups
30 Double-Unders
15 Thrusters (135/85 lbs)
55+:
For time:
21 Jumping Pull-Ups
42 Double-Unders
21 Thrusters (65/45 lbs)
18 Pull-Ups
36 Double-Unders
18 Thrusters (85/55 lbs)
15 Chest-to-Bar Pull-Ups
30 Double-Unders
15 Thrusters (105/65 lbs)
Time Cap = 12:00 minutes
Athletes Not Prioritizing the Open
A.
Three sets of:
Kneeling Single-Arm Landmine Press x 8-10 reps
Rest 30 seconds
Overhead Banded Tricep Extensions x 20-25 reps
Rest 30 seconds
Prone Plank Hold x 60 seconds
Rest 30 seconds
B.
Three sets of:
Single-Leg Posted Dumbbell Deadlift x 8-10 reps per side @ 2111
Rest 60 seconds
25 Russian Kettlebell Swings (HEAVY)
Rest 60 seconds
C.
All Age Divisions
20 Pull-Ups
40 Double-Under*
20 Dumbell Thrusters
18 Pull-Ups
40 Double-Unders
18 Dumbbell Thrusters
15 Pull-Ups
40 Double-Unders
15 Dumbbell Thrusters
35-54: 50/35 lbs
55+: 35/20 lbs
*80 Single-Unders