March 12, 2021 – Masters Program

**You will notice that we have differentiated AM and PM sessions for today. If your schedule allows for it then please complete the Deep Learning Session in the morning and 21.1 Event in the PM.

If your schedule does not allow for two sessions in one day then perform the Deep Learning Session (omit AM Movement Primer), rest until fully recovered, and then tackle the designated PM sessions that will have you primed and ready for 21.1.**

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 21.1 Preparation Tools

AM Session -Deep learning for Open Event
Warm-Up and Pre-Event Preparation

Assault Bike or Row 10 minutes @ 70-75%

Then. . .

Banded Pec Stretch
T-Spine Opener
Banded Lat Stretch
Band Assisted Anterior Pec Stretch
Single-Arm Hang from Bar x 30 seconds each arm
Assault Bike or Row 5 minutes @ 80-85%

Then. . .

Warm-Up for Hinging Movements

A.
Every 6 minutes, for 24 minutes (4 sets) of:
9 Dumbbell Front Squats
6 Inch Worms
30 seconds of Plate Hops
400 Meter Run

Athletes pick your own weight for the dumbbell front squats. This is meant to be a movement primer and should not tire you out.

B.
At desired 21.1 event pace:
1 Wall Walks
15 Double-Unders
3 Wall Walks
30 Double-Unders
6 Wall Walks
60 Double-Unders

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!”

PM Session
Mobility, Activation & Warm-Up
Spend 5 minutes mashing the calves with a kettlebell handle.

Two sets of:
Hawaiian Squats

x 5-7 reps per side
T-Spine Opener x 60 seconds

and then …

Three sets of:
Banded Good Morning x 15-20 reps
Rest 60 seconds
60 seconds of Assault Bike @ 70-75%
Rest 60 seconds
6-8 Rocking Box or No Box Bridges (slow and controlled)
Rest 60 seconds
60 seconds of Assault Bike @ 70-75%
Rest 60 seconds
30 seconds of Plate Hops
Rest 60 seconds

A.
Two rounds at desired event pace of:
2 Wall Walks
12 Double-Unders

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…

“CrossFit Games Open Workout 21.1”
For time:
1 Wall Walk
10 Double-Unders
3 Wall Walks
30 Double-Unders
6 Wall Walks
60 Double-Unders
9 Wall Walks
90 Double-Unders
15 Wall Walks
150 Double-Unders
21 Wall Walks
210 Double-Unders

Time cap: 15 minutes”

Additional Optional NON OPEN Session (for those opting out of the Open)
A.
Three sets of:
Single-Leg Hip Bridge x 10-12 reps each leg @ 2012
Rest 30 seconds
Frog Pumps x 20 reps @ 1112
(focus on maximal contraction of your glutes during each 2-second hold at the top)
Rest 30 seconds
Hollow Hold x 60 seconds
Rest 60 seconds

B.
Strict Ring Muscle-Up Progressions –

Spend 60 seconds performing the Extensor Stretch for the False Grip.

Followed by …

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Ring Pull-Up with False Grip x 6-10 reps
Interval 2 – Strict Ring Muscle-Up Negative x 5 reps (slow and controlled)

Followed by. . .

For 60 seconds, perform one set of:
Ring Row x max reps @ 1011

C.
Row 20 Minutes