March 1, 2019 – Competition

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 make that the pure focus each Friday. We have prepared this “Competition” program for those intending on training through the Open, so you will receive a normal training plan with the Open workout incorporated each Friday. For those prioritizing the Open, we have prepared full strategy notes and primers and warm-ups as part of our Invictus Athlete Program. Click here to sign up for Invictus Athlete.

Are you #intheopen? Add our hashtags to your profile to be included in our Invictus custom leaderboard. Use #INVICTUSATHLETE to see how you stack up against your fellow Sea of Green competitors!

Barbell Warm-Up

Clean
(5 reps of each, three times through the complex with barbell)
Clean-Grip RDL
Clean Pull from Below Knee
Front Squat

Followed by. . .

Use 135/95lb. for the following
Two sets of:
Front squat x 3 reps @ 2210
Rest as needed

A.
In 6-8 attempts, build to approximately 225-245 lbs for males, and 145-155 lbs for females.

followed by…

5 Toes-to-Bar
20 Double Unders
3-4 Squat Cleans (135/85 lbs)
Rest 60 seconds
5 Toes-to-Bar
20 Double Unders
2-3 Squat Cleans (185/115 lbs)

*Priority here is to work on your rhythm for cleans. Practice dropping the barbell from the top, stepping forward and setting quickly for your next rep.

B.
“CrossFit Games Open Event 19.2”
Beginning on an 8-minute clock, complete as many reps as possible of:
25 Toes-to-Bars
50 Double-Unders
15 Squat Cleans (135/85 lb.)
25 Toes-to-Bars
50 Double-Unders
13 Squat Cleans (185/115 lb.)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bars
50 Double-Unders
11 Squat Cleans (225/145 lb.)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bars
50 Double-Unders
9 Squat Cleans (275/175 lb.)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bars
50 Double-Unders
7 Squat Cleans (315/205 lb.)

C.
Spend 10-15 minutes flushing your legs with light biking or rowing