For the 2017 Open season, Invictus Athletes’ Camp coach Heidi Fearon will be creating a unique guided visualization for each week of the Open. Each visualization will be specifically tailored to the Open event and available for download by Friday morning.
You’ll be able to purchase each visualization individually for only $5.99 each, starting with Invictus Guided Visualization: Open 17.1 Workout OR you can purchase all 5 visualizations (a $29.95 value) for only $19.97: Invictus 2017 Open Guided Visualization Workout Bundle!
A.
Please check out our friend, and newly minted Physical Therapist Michael Tancini’s Movement Prep Notes for 17.1
B.
Assault Bike or Row 10 minutes @ 70-75%
Then. . .
Targeted Mobility Work (as demonstrated in Michael’s video)
- Banded Hip Hinge
- Thoracic Spine
- Banded Bully
Assault Bike or Row 5 minutes @ 80-85%
Then. . .
Semi-Specific Mobility and Activation Work (from Michael’s video)
- Primal Crawl
- Down Dog to Cobra
- Banded Monster Walks
B.
Three sets of:
60 seconds of Rowing @ 70% effort
6 Alternating Dumbbell Snatches (50/35 lbs)
4 Burpee Box Jump-Overs (24”/20”)
Rest as needed
Perform the rowing at 70%, but perform the snatches and burpee box jump-overs at your desired competition pace. Use this as a drill to prime your pacing and movement efficiency.
C.
“CrossFit Games Open Workout 17.1”
For time:
10 Dumbbell Snatches (50/35 lbs)
15 Burpee Box Jump-Overs (24″/20″)
20 Dumbbell Snatches
15 Burpee Box Jump-Overs
30 Dumbbell Snatches
15 Burpee Box Jump-Overs
40 Dumbbell Snatches
15 Burpee Box Jump-Overs
50 Dumbbell Snatches
15 Burpee Box Jump-Overs
Time cap: 20 minutes
D.
5-10 Minutes of Light Cool Down on Concept 2 or Assault Bike
Strategy Considerations and Preparation Notes
I know this is rough on some of you who don’t read well, but 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 so blessed with the growth of this Invictus Athlete community, and we want to see you all succeed this season. Please click here for our 17.1 Preparation Tools.
17.1 = 14:20. Body feels fine post workout so most likely will get after it again Monday for sub 14 and go faster on burpees
15:27
Will redo on monday.
13:02 wasn’t able to look at the clock, when I re do on Monday I’ll go for sub 13.
12:55
Really felt like I gave it everything I had, didn’t break anything up, but don’t think it will be fast enough…. we will see. I really do NOT want to do that again.
All warm up done, really felt good after doing it
14:47, might redo it if my back isn’t still lit up lol didn’t stop and rest at all, last 40 and 50 were just paced too slow I think
15:02 got no repped a few times…that’s the last time I ask my husband to judge me. ?
Serious though, I did my snatches more like kbs at the advice of someone…and it killed my hamstrings. Changing it back to my norm and hitting it Monday.
That was awful at 7500 feet, so glad that I am not actually doing the open or I would have been really pissed. I think I could do this sub 12 easy back home…next year right!?
10 UB
15 quick (done at 1:20)
20 UB
15 kind of quick
30 UB
15 slow
40 30/10
15 slow
50 10/15/15/10
15 kind of quick
Lungs were on fire
15:42
Went out way too fast and died. Definitely redoing Sunday or Monday. Low back is blowed up
11:44
Fun times! Broke up the 40 and 50 one time and got a little slow on the burpees after 40, but kicked it in at the end. Probably no redo here.
Great work!
14:59
I’ll take it!
17.1 12:28
I’m happy with this because I didn’t push hard on the burpees. Not bad for almost 4 months post chest reattachment surgery!
Who needs two functional arms?! Great work dude.
I use both and had no pain. Paced the workout a little to much I think. Didn’t have a point where I pushed just stayed consistent the entire time. But I’m happy with my score since I haven’t done any upper body work in 3+ months haha
17.1 – 11:22 one and done!! Never again!!
Fast dude! Awesome work!
Cheers mate!!
13:34rx no reps on my set of 50 cost most some time! i can get 13:10 i know!
I see how it is!
Truth bro! Whoop it on, this one is mental. Should not be to sore from this one.
17.1 = 15:53
I know it’s slow in relation to everyone on this board, but I was pretty damn happy with this time! I didn’t really break anything up, so I think the goal for Monday will be to just move faster and see if I can go sub-15:30. Nice work everyone!!!
13:13
Back wasn’t feeling touch and go…or going fast haha just went one speed the whole time and never came up for air
14:44. No reppedmyself on a rep of snatch in last set cause I put my hand on my leg. Then one no rep in last set of burpees cause my legs were on one side. My back was lit up and I started to feel it in 3rd round. Suggestions on what to do differently? Here’s my video: https://youtu.be/twrmGoRKdEg
Ouch…my feet
12:41
DB’s were my rest. Just slow on Burpees. Good luck to everyone.
Nice job Drew solid start
Have any invictus athletes from SD done It yet ?
13:39; woof! saw the light.
-Will redo ion Monday and will switch hands mid air when I do- felt much better.
Did you have to break the snatches at all?
not really. I think I breaked maybe 1 time on the 50 reps only for a few seconds
Nice work!