For the 2018 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. Please click here for your visualization.
Friday Morning Session
Mobility and Activation
Julien Pineau’s T-Spine Opener’s
Followed by…
Shoulder Circuit
Biceps Openers x 10 reps
Xiopang x 10 reps
Bent-Over Rows
x 10 reps
Bicep Curl + Push x 10 reps
Followed by…
Two sets of:
Nose to Wall Handstand Hold x 30 seconds
Shoulder Circles x 10 reps
Ring-Rows x 10 reps
Followed by…
Two sets of:
Reverse-Grip Push-Ups x 10 reps @ 2111
Rest 15 seconds
Band Pull-Throughs x 10 reps @ 2011
(focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)
Rest 15 seconds
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 5 reps each leg @ 2111
Rest 15 seconds
A.
Two sets of:
Reverse Hypers x 15 reps (light)
Rest 60 seconds
60 seconds of Rowing @ desired game time cal/hr pace
Rest 60 seconds
10 Dumbbell Hang Clean & Jerks
(perform the first set at 80-85%, and the second at game pace)
Rest as needed
Rest 5-10 minutes, and then…
B.
Two rounds @ Game Pace:
8 Toes-to-Bar
10 Dumbbell Hang Clean & Jerks (50/35 lb DB – 5 each Arm)
14/12 Calorie Row
This is your opportunity to “feel” the workout – practice your transitions, rhythm, breathing and visualize your success.
Primary Training Session – COMPETE!
A.
10 minutes of low-intensity Assault Bike or Jogging @ 70%
Followed by…
Dynamic Mobility, Activation and Warm-Up
Against a running clock…
Leg Reach x 16 reps (8 per leg)
Banded Triceps Stretch x 45 seconds per side
Bent-Over DB Reverse Flies x 20 reps (use very light weight)
When the running clock reaches 5:00…
When the running clock reaches 8:00…
Two sets of:
Assault Bike x 2 minutes @ 60/50 RPM
Med Ball Hamstring Curls x 10 reps
Push-Ups x 10 reps
B.
3-5 sets of:
30 Seconds of Assault Bike or Rowing @ 90+%
60 Seconds Rest
Rest 5-10 minutes, but stay warm.
C.
One to Two Rounds of:
6 Toes-to-Bar
6 Hang Clean to Overhead (50/35 lb DB – 3 each arm)
8 Calorie Row @ desired pace of the workout
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 Event 18.1”
Complete as many rounds and reps as possible in 20 minutes of:
8 Toes-to-Bar
10 Dumbbell Hang Clean & Jerks (50/35 lb DB)
14/12 Calorie Row
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.
426, 13+10
Might redo it Monday
Cycle speed got pretty slow on dB.
Grip was hurting
9 Rounds +8, decided to do this around 3pm in south Texas. it was a little warm, I know I can hit over 10 rounds. going to redo this on Monday earlier in the day. Broke up my TTB’s around round 7, ub DB work, and just kept moving on the rower. Got no repped several times on my TTB.
18.1- done into round of 13..debating on a redo… but it’s so hard to know … at this point the workout becomes how fast you can transition. I should have done a little better with my set up..but all good… I feel like my intensity and my fitness was 100% effort… my set up could get me through another round.
Went in the afternoon and did
eMom of snatches 1 rep @70-80 x 12
Emom of power clean and jerk @70-80 % x12
Front squats 5×3@ 70%
And some accessory
308 reps
**goal was 330+ so I’ll be hitting this one again. There’s a few areas where I know I can shave off some time but it’ll be a fight ??
263! Pretty stoked I was able to hold all my toes to bar unbroken and quick! 🙂
242 rx
Kipped the shit out of my singles on the toes to bar so I didn’t use my core. So hard to not string them together…but I’m happy with it. ??
Such a stud!
18.1: 12 rounds happy with this I maintained my pace the whole time and was able to push and get the last round done. Will redo on Monday and see if I can get some reps
Into the round of 12. The warm up helped a lot I felt great going into it!
Solid work Parker! Get after it on Monday!
Thank you Tino will do!
18.1 : 12 Rounds + 10 rep (394rep) I was a shit in the row. on Monday I will try to push a little more!
Awesome work! Good learning and something to play with if you decide to repeat.
8 + 2 T2B. All t2b were strict as I’m not able to kip them yet. And toward the end was doing singles. Stayed solid (1260-1480) on the rower. Fast and smooth on the cleans to OH. Tried to make up the time list on the t2b. Meeting with a gymnastics coach tomorrow. Monday will be better.
Time to dial in that gymnastics!
13+13 = 429 reps
Pretty happy with that consistent splits all the way and was able to pick up the pace last 3-4 mins
Damn!!! You crushed it!! Awesome!
I did 18.1 in the afternoon. I got 19 reps into my 11th round, 319 reps! Maybe not the most impressive score, but for a tiny person like me, doing this rowing workout was a big win!
A year ago, keeping 850-950 For 10 rounds would have been impossible. Today, I did the worst workout for me at altitude and pushed through with no second thoughts. You guys have made me a different athlete and I’m so thankful, most of all for being able to push through pain and fear and keep the right mindset.
Yeah!! Great to see all your hard work both physically and mentally is paying off!
Great warm up today.
Got 4 cal on the rower in 11th rd for a 374 score. All ub on t2b, could have used more hip ext on db work and maintained about 1350-1400 cal/hr on rower. I think I can squeeze some more of this one!
Great work! Glad the warmup helped and got you ready to attack the workout ?
385 reps.
Rower at like 1450 cal/hr T2B UB and CJ UB with transition in the air. Cycle time on CJ was slow. Monday I can push 400+
For sure in the 400’s once you clean up movement quality.
18.1: 392 reps, 8 T2B in the 13th round.
I typically follow a day behind and was planning on doing it Saturday morning. Felt pretty good after doing some of the warm up and decided to go for it.. viewed it as an opportunity to catch up a day so I’m no longer a day behind for the open. Rowed about 1400 for the first 10-12 minutes, then made sure the rest was above 1300. Everything unbroken except last round of t2b left hand just slipped off at 4.
“When the pan is hot you do the coking” Nice work Stefan!
18.1 : 8 toes to bar in the 13th round. Everything UB.
This morning : 2 rounds in 3min01.
Thanks for this big warm up !
Great work Adrien! Glad the warm-up helped!
10 rounds + 1 T2B I think I may have miscounted but at any rate my rowing fell off the map started at about 1500 then fell down to 1100. Going to hit it hard Monday thank you for all th me tips/ info
Nice work Jordan!
Thank you, I am going to try and be tougher mentally on the row and hold a solid pace on Monday
11rounds+15
I think if i try to do some rounds at the same pace time i can do Better. I really try but when i was on 10’minute i lose it and was only Heart. I will try on monday! Thank you for the warm up, was awsome
Find that pace that you can maintain for the 20 minutes. Stay checked in on the erg and trust your fitness!
14+4
This invictus warm up seemed so much when i was doing it, but going into the wod i felt better than ever and moved pretty well! Thank you so much! My 2nd open this year????
Awesome to se the warm-up helped! Crushed it!!!
Don’t think you need to redo that is super solid. Score. I got 13 rounds + 1 cal rower
But i think i could do better, my transitions werent the best… i reckon i can get about 10-15 more reps if i sort transitions out
i kept 1700 on rower all the way throug and last round went to 2100
10rds +19 reps, I thought this was good but y’all put up some monster numbers! Might have to redo.
13 rounds + 2 T2B for 418. Yes I threw up.
Crushed it dude!! Awesome work!!