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!
Mobility & Activation
Two sets of:
Wrist Stretch x 30 seconds
Reach Thrus x 10 reps
Banded Overhead/Horizontal Pulls x 10 reps each
Followed by…
Two sets of:
Band Assisted Lateral Walks
x 10 each direction
Band Assisted Monster Walks x 10 forward/backward
Followed by…
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)
and then …
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
Pacing Primer
Two sets at game pace of:
2-3 Muscle-Ups
10 Wall Ball Shots (20/14 lbs)
10 Calorie Row
1-2 Muscle-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 (20/14 lbs)
Time Cap: 20 minutes
Divided the wod in 20rds. Las two made to put them together. Scaled the RMU because I don’t have them ?, did pull-ups and used 20lbs med ball.
Finished: 19:57 (clutch)
I’m happy with my performance and super happy with this programming. I see the improvements all over the place. Thanks Tino and thanks INVICTUS and all the community. ???
Rx 20.5 – 18:07
So stoked that I finished the workout! Really felt like giving up 8 mins into the workout. ?
8 rounds of
4-5 MU – 15WB – (even rounds)15 Cal row
9th round with 4 MU + 20 Cals of holding on to dear life!
Rows on the even rounds help me recover a little on the triceps, worked well for me as I did not fail on the MUs.
Now back to regular training! ?
Awesome work Johan! Congrats on a successful 5 weeks!
20.5 done ✅
228 reps
My plan was 20 rounds
2 rmu, 4 calories, 6 wall balls
But, by round 15 I got desperate and I decided to finish all the calories and wall balls because I didn’t have a lot of time left
Try to chip away at those muscleups more often throwing in one or two reps after the wall balls
20.5 = 19:51 Rx/scaled @35 weeks [120 wallballs @14#/80 cal row/40 pull ups]
Would have totally loved to take a crack at this workout fully rx and will probably do so someday post-baby, but for now thrilled to just be participating in all 5 weeks of the open! Great work to everyone!
This time next year you can revisit this workout and crush it RX!
Cheers to that!! ?
20.5 18:37 Rx Was trying to do 3 MU 10 WB And then rowing .I’m going to try and do this again on Monday with a different strategy
What will you do different?
I’m going to do more muscle ups In the beginning and include Row between
I’m wiped today. Had a couple 12-13 hr work days this week and crashed when I got home today. So I’ll get this in tomorrow ?? ready! Hope your Friday was awesome Tino!
Rest up and hit it hard tomorrow!!
I’m on it! Can’t wait!
Finished with 30 muscles ups.
Went: 4mu/24 wb/16 cals for 5 rounds and then left myself with 20 mu.
Probably unwise. Gave myself 5 mins to do 20mu but ripped my hand up
Need to chip away at those muscle ups early on and rotate back and forth on the Erg. I would then throw in some wall balls every 2-3 rotations.
20.5 – 16:24 Rx. Row and WB are strengths. Rows averaged :50 @ 1550rate; all WB UB. Not good at volume MU; shoulders fatigue easy. Max reps is 9. My plan worked really well and would do it again.
4rnds:
MU – 6 UB
Row – 20
MU – 6(3/3)
WB – 30
MU – 5(3/2)
Row – 20
MU – 5(3/2)
WB – 30
MU – 5(3/2)
Row – 20
MU – 5(3/2)
WB – 30
MU – 4(2/2)
Row – 20
MU – 4(2/2)
WB – 30
Well executed Wilson!
Thanks Tino. I read and watched the Invictus strategy and that was the basis for my strategy. Thank you Invictus for putting those out through the open.
You’re very welcome dude!
15:13
Not a good strategy on this I wanted to try to save the row for last probably not smart. I should have thrown a few rows in or went slightly bigger on the wall balls sets leading up to this. Ended up finishing the row and then 19 wall balls
I should be much better here
How did you break?
Did 15 mups / 20 wall balls / 5 Mu/ 15 wb / then 4s and 15s on wb back and forth then rowed the 80 cals then finished with 19 wb
I just wasted so much time I feel like not getting any reps when I could have hopped on the tower and got a few. Watching my video there was one point I took 25 seconds to get back in the rings.
I’m gonna redo this one for sure
I’m also considering
10 mup
3 rounds
20 wall balls
6 mup
3 rounds
20 wall balls
4 mups
80 cal row
Maybe this too…
Damn numbers. This should be correct:
MU/WB/Row
8/20/10
4/20/10
4/10/10
4/10/10
4/10/10
4/10/10
3/10/10
3/10/10
3/10/-
3/10/-
So many numbers! That could work as well! Thanks very disappointed with myself on this one!
Wow I cannot believe that I was only 36 seconds slower than you ? Because you crush every workout! Probably I’ve chose the good strategy ?
Great job to all Invictus athletes! Finish out the open on a strong note this weekend!!
20.5
Finished. 19:48 Rx’d
Ring muscle ups were feeling great today.
5-2-2-2-2-2-2-2-2-then singles upto 40.
Then
30 Cal’s / 30 wb’s / 30 Cal’s / 90 wb’s into small sets then finished last 20 Cal’s
Awesome work Chris! Way to round out a strong Open!
236 (4 reps shy of finishing!). I was so close! Broke it up in 8 rounds of 4 MUP + 15 WB + 10cal row; finish with 8 muscle-ups. A couple of the rounds I had to break the muscle-ups into 2 & 2. Towards the end on my last 8 muscle-ups to finish up I kept failing (at least 4 times) otherwise I believe I would have been able to finish. Either way I’m happy because I didn’t think I would get so close.
Yeah!!! Goes to show your hard work in training is paying off. Great work!!!
Howdy!
Picked the following strategy:
3 MU
10 cal
2 MU
15 Wallballs
Did half of the work like that and then switched to doubles on the muscle ups. Tie break was 18:23 and then finished the workout in 19:54 (Rx). Very happy with my performance, given that I’m not very proficient at ring muscle ups. I was actually surprised I managed to do all 40. Glad the open is over though! Haha! Great job, everyone!
Coaches, thank you so much for the support!
Have a great weekend!
Awesome job Peter! Lets continue to get you better at Muscle-Ups! Congrats on some solid performances over the last 5 weeks!
Hello!!
Rehab for the elbow, warm up and activation done.
20.5 – 218 reps. Did Strict MU with Peter’s assistance:
8 rounds : 1 Strict MU / 15 WB/ 1 Strict MU / 10 cal. Finished @ 18:56 then 2 Strict MU in the remaining time. It was challenging (specially those ones after the WBs) and elbow felt completely fine with this modification ??!
It was a fun one!! Have a great day!! ?
Good job adjusting and having some fun Safely!
Thanks Tino!! I’m really happy and proud of myself for finishing the Open with my elbow getting better and not worse ?!
226 reps (40/80/106) proud that I did 40 MU in a Wod!
Great job getting through those 40 muscle-ups!
Warm up done
20.5: 17:18 RX
Very happy with this. Back in March I did 30 muscle ups for time and it took over 12 mins. Today I was done all 40 muscle ups and 50 of the wall balls in 9 mins. All of the muscle up work we have done over the past few months has paid off huge!
Thanks for the great programming and I’m fired for the next cycle.
Awesome to see all of your hard work paying off!! Congrats Patrick!
Warm up done.
20.5 @ 211 reps.
Did 1 muscle up, 15 WB, 20 cal row and so on. Finished the last set of wall balls at 17:00.
Nice work Catherine!!
Mobility and activation: ✔️
“20.5”
Had to scale the workout. No rings or wall balls at the home gym. Did chin over the bar pull ups and thrusters at 45#
Total time: 16:18
Did 8 rounds of 5/10/15
Good job adjusting the workout so you can still throw down with the community!
16:06
Did 4 rounds of 5 mu, 20wb, 5 mu 20 call row then 40 wb cash out
Hello ? Warm-up done 20.5–228 reps RX (had 12 ring MUs to still finish). I decided to break this up into 7 rounds of 4-8-12, then end with 24 cal row and 36 WBs. After the 15 minute mark, I saw I was off my 2-minute pace, so I just finished what I could. This was fun. I finished my exams on Wednesday with a grand total of 26,000 words. The worst part is over now. Next comes the dissertation. I’m going to spend the weekend resting and recovering so I can come back Monday ready for a new cycle… Read more »
Great work on two accounts! Pretty productive few days with a couple hundred reps and few thousand words 🙂
You’ve earned some downtime this weekend. Enjoy yourself!
Hit the Time Cap with 10 Wall Balls to go.
So I finished at 230 reps.
Nothing compared to you beasts, but still satisfied considering I didnt do a lot of cardio and gymnastics lately.
Thanks guys, on to the next season!
Pretty good considering your workload in recent times. Great job!!
The main focus of the workout for me was ‘How slow do i have to go in order to keep doing muscle ups’ and that workout out not too shabby. Perhaps should have went a little harder but that’s how it is.