February 22, 2019 – Invictus Athlete

For the 2019 Open season, Invictus Athletes’ Camp coach Heidi Fearon has created a bundle of visualizations that will help you find a mindset for optimal performance. Please click here to download your visualizations.

If you are planning to prioritize the Open for the next five weeks, please follow the “Open Priority Plan”

for your training. If you plan to train through the Open, please follow the “Invictus Athlete Plan” – which will include normal training sessions and options, with the Open workout scheduled as your primary conditioning session.

Open Priority Plan
Morning “Deep Learning” Session
T-Spine Opener per Julien

and then …

Shoulder Circuit
Biceps Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Biceps Curl + Press x 10 reps

and then …

Two sets of:
Nose to Wall Handstand Hold x 30 seconds
Shoulder Circles x 10 reps
Ring-Rows x 10 reps

A.
Two sets of:
Single-Arm Ring Row x 5 reps each arm @ 2111
(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)
Rest 15 seconds
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

B.
Two sets of:
60 second row @ desired game time cal/hr pace
Reverse Hyper or Barbell Good Mornings x 15 reps (light)
Rest 60 seconds
60 second row @ desired game time cal/hr pace
10 Goblet Squats (32/24 kg)
*perform the first set at 80-85%, and the second at game pace.

Rest 5-10 minutes then:

C.
Two rounds at desired game pace:
19 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
19 Calorie Row on Concept 2

Primary “Open Event” Session

A.
10 minutes of low-intensity Assault Bike or Jogging @ 70%

Followed by…

Dynamic Mobility, Activation and Warm-Up
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…
Upper Body Warm-Up

When the running clock reaches 8:00…

Two sets of:
Assault Bike x 2 minutes @ 50 RPM
Med Ball Hamstring Curls

x 15 reps
Push-Ups x 15 reps

Followed by…

Three sets of:
30 Seconds of Assault Bike or Rowing @ 90+%
60 Seconds Rest

Rest 5-10 minutes, but stay warm.

B.
Two rounds of:
10 Calorie Row
10 Heavy Wall Ball Shots (30/20 lbs)

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 . . .

C.
“Crossfit Games Open Workout 19.1”
Complete as many rounds and reps as possible in 15 minutes of:
19 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
19 Calorie Row

D.
8-12 minutes of easy cool down activity – easy cycling, jogging, etc….

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 19.1 Preparation Tools.

Invictus Athlete Plan
Primary Strength Session
Snatch Technique Warm-Up
Three sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps

*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
*Set 3 – 95/65 lbs

A.
Every minute, on the minute, for 8 minutes (8 sets):
Snatch x 1 rep

*Sets 1-3 = @ 60%
*Sets 4-6 = @ 65%
*Sets 7-8 = @ 70%

B.
Every minute, on the minute, for 5 minutes:
Back Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there.

Primary Conditioning Session
“Crossfit Games Open Workout 19.1”
Complete as many rounds and reps as possible in 15 minutes of:
19 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
19 Calorie Row

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.

Strength Accessory Option
A.
Three sets of:
Barbell Upright Row x 10 reps @ 21X0
Rest 30 seconds
Pallof Side Step x 5 reps
Rest 60 seconds

B.
Four sets of:
60 seconds of GHD Sit-Ups
15 second transition
45 seconds of Goblet Squats (32/24 kg)
Rest 2 minutes

Assault Bike Conditioning Option
Six sets of:
30/20 Calorie Assault Bike
Rest 30 seconds
20/15 Calorie Assault Bike
Rest 60 seconds

Aerobic/Gymnastics Option
Every 5 minutes, for 25 minutes (5 sets):
400 Meter Run or 500 Meter Row
50 Heavy Rope Double-Unders or 70 Double-Unders
50-Foot Handstand Walk
Max Reps Muscle-Ups

Complete as many muscle ups as possible in the allotted time. When the clock reaches 5 minutes, start your next 400 Meter Run/500 Meter Row.