November 8, 2019 – Masters Program

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. 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 20.5 Preparation Tools.

If you’d prefer a short video discussion, please find Tino & Hunter’s post-announcement tips here.

If you have any questions or need suggestions on how to tackle this event, please don’t hesitate to ask in the notes below and we will respond as quickly as possible!

AM Deep Learning Session
Dynamic Mobility, Activation and Warm-Up

Band Assisted Lat Stretch

x 60 seconds per side
Pec Smash with Lacrosse Ball x 60 seconds per side

and then …

Two sets of:
PVC Pipe T-Spine Stretch x 30 seconds
Barbell Shoulder Opener x 30-45 seconds
Softball Hamstring Floss x 30 seconds per side

and then . . .

Two sets of:
Leg Cross Over Taps x 10 reps per side
Banded Good Mornings x 20 reps
Thoracic Rotation x 5 reps per side

and then . . .

One set of:
Bamboo Overhead Walk x 100 meters

Finish with. . .

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

To move:
Every 8 minutes 16 minutes (2 sets):
15/12 Calorie Assault Bike
12 Dumbbell Deadlifts (35/25lb.; 55+: 25/15 lbs.)
9 Dumbbell Thrusters
6 Renegade Rows
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)
Run 400 meters

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

Two rounds at desired Game Pace of:
1-4 Muscle-Ups or 1-4 Chest-to-Bar Pull-Ups
12 Wall Ball Shots (20/14lb.)
15 Calorie Row
Rest 2 minutes then repeat the two rounds

Primary Training Session
Dynamic Mobility, Activation and Warm-Up
Two sets of:
Wrist Stretch x 30 seconds
Reach Thrus x 10 reps
Banded Overhead/Horizontal Pulls x 10 reps each

and then . . .

Two sets of:
Band Assisted Lateral Walks x 10 each direction
Band Assisted Monster Walks x 10 forward/backward

Finish with. . .

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)

Three sets of:
30 seconds of Assault Bike @ 80-85%
Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Rocking Box Bridges x 6-8 reps
(slow and controlled)
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Goblet Squat x 15 reps (Light)
Rest 60 seconds

Two sets at Game Pace of:
2-3 Muscle-Ups
10 Wall Ball Shots (20/14lb.)
10 Calorie Row
1-2 Muscle-Ups
Rest 60 seconds

55+:
2-3 Chest-to-Bar Pull-Ups
10 Wall Ball Shots (20/10lb. to 9′ target)
10 Calorie Row
1-2 Chest-to-Bar Pull-Ups
Rest 60 seconds

“CrossFit Games Open Event 20.5″
For time, partitioned any way:
40 Muscle-Ups
80 Calorie Row
120 Wall Ball Shots (20/14lb.)

55+:
For time, partitioned any way:
40 Muscle-Ups
80 Calorie Row.
120 Wall Ball Shots (20/10lb. to 9′ target).

Time cap: 20 min.