March 19, 2021 – Invictus Athlete 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 21.2 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 21.2.**

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 21.2 Preparation Tools

AM Session Deep learning for Open Event
Mobility, Activation & Warm-Up
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.
Two sets of:
Banded Good Morning x 15-20 reps
Rest 60 seconds
6-8 Rocking Box Bridges (slow and controlled)
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 15 minutes of:
15/10 Calorie Bike Erg or Assault Bike
10 Hand Release Push-Ups
10 Dumbbell Turkish Get-Ups (50/35 lbs)

Breathe exclusively through your nose throughout this entire portion including the rest period. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Please prioritize movement quality and focus on breathing.

C.
At desired 21.2 event pace:
For time:
8 Dumbbell Snatches (50/35 lbs)
5 Burpee Box Jump-Overs (24″/20″)
14 Dumbbell Snatches
10 Burpee Box Jump-Overs
20 Dumbbell Snatches
15 Burpee Box Jump-Overs

D.
10-12 minutes of easy Assault Bike or Bike Erg

Primary Training Session
Mobility, Activation & Warm-Up
12-Minute Mobility for Hip Hinge

and then …

Take 5 minutes to roll out the hamstrings, glutes and QL

and then …

One sets of:
10 Forward Leg Swings
10 Backward Leg Swings
10 Right Leg Lateral Swings
10 Left Leg Lateral Swings
(hold onto the rig or a wall while doing these)
30 Seconds Rockettes
30 Seconds Sumo Stance KB Deadlift (medium weight)

and finish with …

10 Lateral Resisted Bird Dogs (per side)
Place a band on the rig close to the floor. Loop the band around your waist and assume tabletop position. Maintain a neutral spine as you reach one arm forward and the opposite leg backwards. Stabilize and keep your core engaged.)

A.
Three sets of:
60 seconds of Rowing @ 70% effort
6 Alternating Dumbbell Snatches (50/35 lbs)
4 Burpee Box Jump-Overs (24”/20”)
Rest as needed

Perform the rowing at 70%, but perform the snatches and burpee box jump-overs at your desired competition pace. Use this as a drill to prime your pacing and movement efficiency.

B.
“CrossFit Games Open Workout 21.2 & 17.1”
For time:
10 Dumbbell Snatches (50/35 lbs)
15 Burpee Box Jump-Overs (24″/20″)
20 Dumbbell Snatches
15 Burpee Box Jump-Overs
30 Dumbbell Snatches
15 Burpee Box Jump-Overs
40 Dumbbell Snatches
15 Burpee Box Jump-Overs
50 Dumbbell Snatches
15 Burpee Box Jump-Overs

Time cap: 20 minutes

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 “Every 90 seconds, for 18 minutes (3 sets each) of:
A.
Station 1 – Left Leg Front-Foot Elevated Split Squats x 8-10 reps @ 31X1
(place front foot on a platform approximately 2-4” higher than back foot)
Station 2 – Right Leg Front-Foot Elevated Split Squats x 8-10 reps @ 31X1
Station 3 – Wall Sit Hold x 60 seconds
Station 4 – Bent-Over Dumbbell Rows x 10-12 reps @ 2111
(start hands in neutral and pull to supinated-grip position at waist line)

B.
Three sets of:
Front-Racked Kettlebell Front Squats x 5 reps @ 3131
immediately followed by…
Front-Racked Kettlebell Front Squats x 10 reps @ 10X0
Rest 60 seconds
Band-Resisted Face Pulls x 15 reps @ 21X1
Rest 60 seconds

Gymnastics Skills Accessory Option

Handstand Walk Progressions –

Spend 2 minutes working on Freestanding Handstand Marching.

Followed by. . .

Every minute, on the minute, for 6 minute (3 sets) of:
Interval 1 – Back-To-Wall Handstand Marching x 10-20 reps
Interval 2 – Kick-Up to Handstand on Wall (with hands turned out) x 10 reps
*Attempt the have feet together and hitting the wall. Feet should make contact with the wall as softly as possible.

Followed by. . .

Every 90 seconds, for 6 minutes (4 sets) of complex:
Handstand Marching x 20 reps + Handstand Walk x max distance

Push-Up Progressions –

Every 10 seconds, for 3 minutes (18 sets) of:
Dynamic Push-Ups on Floor x 2 reps

Followed by. . .

Every 30 seconds, for 3 minutes (6 sets) of:
Low Push-Up Pulses x 10 reps

Engine Accessory Option
Against a 60-second running clock…
12/8 Calorie Assault Bike
Air Squats for max reps in remaining time
Rest 60 seconds and repeat for a total of TEN sets