March 26, 2021 – Competition 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 21.3 and 21.4 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 21.3.**

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 21.3 and 21.4 Preparation Tools

AM Session Deep learning for Open Event

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Mobility & Warm-Up
One set of:
Bench T-Spine Opener 60 seconds
Band Assisted Lat Stretch x 45 seconds per side
Band Assisted Hamstring Floss x 45 seconds per side

and then …

Glute Activation Series x 20 seconds on the rig/20 seconds off the rig x 2 sets each side

One set of:
Banded Monster Walks x 10 steps forward and backward
Banded Lateral Walks x 10 steps each direction

Upper Body Warm-Up Series x 10 reps each

Lung Primer
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

A.
Three sets of:
Low Bar or Safety Bar Pause Squat x 2-3 reps @ 4211
Rest 3 minutes

B.
Two to Three sets at game speed of:
6 Front Squats (95/65 lbs)
6 Toes-to-Bar
6 Thrusters
Rest 30 seconds
4 Front Squats (95/65 lbs)
4 Chest-to-Bar Pull-Ups
4 Thrusters
Rest 30 seconds
2 Front Squats (95/65 lbs)
2 Bar Muscle-Ups
2 Thrusters
Rest as needed

The purpose of this session is to learn your transitions – Go “game speed” for each set, and rest as long as you need to between the sets to make each set worthwhile as a learning experience.

C.
10-12 minutes of easy Assault Bike

PM Primary Training Session – Open Event
Mobility, Activation & Warm-Up
10 minutes of low-intensity Assault Bike or Jogging @ 70%

and then …

Dynamic Range of Motion Series:
Inchworm Walk + Scap Push-Up + Press Up x 5 reps
Alternating Reverse Lunge with stretch x 10 reps
Alternating Lateral Lunge x 10 reps
Plank Walk

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x 20 seconds

and then …

Two sets of:
2 minutes of Assault Bike @ 60-65/50-55 RPMs
10 Push-Ups

Finish with. . .

3-5 Sets of:
30 Seconds of Assault Bike or Rowing @ 90+%
60 Seconds Rest

Rest 5-10 minutes, but stay warm.

Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed

Followed by…

Two sets of:
Front squat x 5 reps @ 2210
Rest as needed

Followed by…

Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed

Two sets:
5 reps of each, three times through the complex with barbell
Clean-Grip RDL
Clean Pull from Below Knee
Hang Power Clean + Push Press
Clean from Below Knee + Jerk

*Set 1 – Empty Barbell
*Set 2 – 115/75 lbs

A.
In 10 minutes build to your opening weight for the complex:
Deadlift + Clean + Hang Clean + Jerk

Followed by. . .

At game speed
6 Front Squats (95/65 lbs)
6 Toes-to-Bar
6 Thrusters
Rest 30 seconds
4 Front Squats (95/65 lbs)
4 Chest-to-Bar Pull-Ups
4 Thrusters
Rest 30 seconds
2 Front Squats (95/65 lbs)
2 Bar Muscle-Ups
2 Thrusters

Rest 90 seconds and then. . .

Deadlift + Clean + Hang Clean + Jerk @ opening weight

B.
“CrossFit Games Open Workout 21.3”
For total time:
15 Front Squats (95/65 lbs)
30 Toes-to-Bars
15 Thrusters

Rest 60 seconds, and then…

15 Front Squats
30 Chest-to-Bar Pull-Ups
15 Thrusters

Rest 60 seconds, and then…

15 Front Squats
30 Bar Muscle-Ups
15 Thrusters

Time cap: 15 minutes

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

C.
“CrossFit Games Open Workout 21.4”
Complete the following complex for max load:
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk

Time cap: 7 minutes

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Jessica Uehlin
Jessica Uehlin
March 26, 2021 9:15 pm

21.3- 13:43 Rx
21.4- 175 I tried 180 but failed the jerk. I wanted it so so bad!!!
Thanks Tino! Hope you’ve had an awesome day!

Santino Marini
Santino Marini
March 27, 2021 3:04 am
Reply to  Jessica Uehlin

Finishing strong Jessica!! Great work!

Jessica Uehlin
Jessica Uehlin
March 27, 2021 5:02 am
Reply to  Santino Marini

Thanks Tino!! Things felt pretty good, despite how my body was feeling this week. Thanks for always encouraging and guiding us all!

Darren Mackie
Darren Mackie
March 26, 2021 8:05 pm

21.3. 55 y scaled m. 10:28
21.4 125

Santino Marini
Santino Marini
March 27, 2021 3:04 am
Reply to  Darren Mackie

Great work Darren!

Dylan Weller
Dylan Weller
March 26, 2021 7:17 pm

Played 21.3 smart knowing I’m not the greatest bar mupper. 11:53
276 on complex, I hit 265 but paused at the hang clean and loss some confidence I did the drop to hip and immediate hang clean at 276 and it was easy so prob had another 10pounds

Overall love 3 week open and loves all your efforts for strategy/tips thank you so much. On to Team quarters

Santino Marini
Santino Marini
March 26, 2021 7:41 pm
Reply to  Dylan Weller

Awesome work buddy! Excited to see you get back to 100% and continue to crush it!!

Robert DeLeon
Robert DeLeon
March 26, 2021 6:12 pm

AM Session
WU: ✔️
Lung Primer: ✔️
A: 145x3x3
B: ✔️

PM Session
M&A: ✔️
BB WU: ✔️
21.3: 11:06 (did TTB, Pull-ups, and CTB for the work competition)
21.4: 215 (super happy with this. Didn’t think I was going to get over 205. But the work competition we have definitely helped me push going side by side)

Last edited 3 years ago by Robert DeLeon
Santino Marini
Santino Marini
March 26, 2021 7:41 pm
Reply to  Robert DeLeon

Yeah dude!! Putting all that hard work to the test!!

Eduardo Ruanova Salazar
Eduardo Ruanova Salazar
March 26, 2021 5:47 pm

Wrapped up my 2021 Open, not the best, but with different things going on in my life I’m thankful to have had the opportunity to do it, good or bad, at the moment doesn’t matter, what matters today is that without being at my fittest, I’m happy to have accomplished this.

21.3: did not finish, got to 11 bar muscle ups
21.4: 225 (this one actually surprised me

Santino Marini
Santino Marini
March 26, 2021 7:40 pm

Thats a great perspective dude. Proud of your efforts! Awesome work!!

Jerami Summers
Jerami Summers
March 26, 2021 5:08 pm

Well this years Open was definitely the fittest I’ve ever been, thank you Invictus family! For the first time in my CF history, nearly 8 years I did ever open workout RX’d and completed 21.2 which I was far short in 17.1.

Today I hit 152 reps, MU caught up to me in a hurry. I hit 210 on the complex and that was amazing to me because I that’s my Jerk PR. Thank you all again for your words of encouragement and wisdom. Have a blessed weekend and here’s to next year ????

Santino Marini
Santino Marini
March 26, 2021 7:39 pm
Reply to  Jerami Summers

Wow!! Love seeing your hard work pay off! Excited for what’s to come!

Wilson Hopkins
Wilson Hopkins
March 26, 2021 2:38 pm

21.3 Rx – 11:28 All UB except BMU(5.5.5.3.3.3.3.3). BMU took about 6 min to complete. Splits were 1:22/3:46/11:28 21.4 Rx – 225; missed jerk at 230. Really happy with this. Need to get better at BMU and hanging onto BB during complexes. The 2021 open for me has been the best ever. I felt most prepared and confident for this open than any other. It has been really fun. The open programming was really great this year. But biggest props go to Tino and Hunter for their programming. I felt prepared and confident because of what you gave us. Thanks… Read more »

Last edited 3 years ago by Wilson Hopkins
Santino Marini
Santino Marini
March 26, 2021 3:18 pm
Reply to  Wilson Hopkins

Old man still got it! Awesome to see that we were able to guide you in the right direction to help maximize your potential. Congrats on another solid performance!

Wilson Hopkins
Wilson Hopkins
March 26, 2021 3:53 pm
Reply to  Santino Marini

Thank you. I really do appreciate your efforts and the community.

Chris Smith
Chris Smith
March 26, 2021 2:21 pm

Beginning in CrossFit for a few soils months now, did the workout RXd was unable to get through the muscle ups ???? 21.4 weight was at 225

Santino Marini
Santino Marini
March 26, 2021 3:17 pm
Reply to  Chris Smith

Baptism of fire! Welcome to the community and congrats on completing your first Open!!

Jesse Johnson
Jesse Johnson
March 26, 2021 2:12 pm

21.3: 9:12 RX
21.4: 245 ???? failed 275 a couple times. Coming off some sinus junk, just couldn’t recover after sending hard into 21.3. Felt really solid all the way through the wod until last set of thrusters.

Hunter Britt
Hunter Britt
March 26, 2021 2:19 pm
Reply to  Jesse Johnson

Good push today! Hope you feel 100% soon

James Wozniak
James Wozniak
March 26, 2021 10:10 am

Had some pulling in my lat so scaled back on the chest to bars and muscle ups trying to avoid a powerful kip. Essentially had them feeling like a strict movement.
12:50
275

Should be good enough to get into the quarterfinals while staying healthy

Hunter Britt
Hunter Britt
March 26, 2021 2:18 pm
Reply to  James Wozniak

Well doing this strict definitely will make it tougher!

Alex González
Alex González
March 26, 2021 9:28 am

21.3= 13:15
21.4= 215 lb

Hunter Britt
Hunter Britt
March 26, 2021 2:18 pm
Reply to  Alex González

Good work today!

Alex González
Alex González
March 26, 2021 3:37 pm
Reply to  Hunter Britt

Thanks Hunter !

Aron Megyik
Aron Megyik
March 26, 2021 8:00 am

No training today.
Body doesn’t feel good, and the program is moving for the whole weekend, so have to save some strength. Probably will give it a go on Monday, but i don’t have too high hopes.

Hunter Britt
Hunter Britt
March 26, 2021 2:17 pm
Reply to  Aron Megyik

Hope you feel better!

Bobby Wallum
Bobby Wallum
March 26, 2021 7:25 am

10:11/277
Bar muscle ups were just too slow.
Failed the hang clean at 297 definitely should have it it
Not all that happy with it but we’ll see

Hunter Britt
Hunter Britt
March 26, 2021 2:17 pm
Reply to  Bobby Wallum

So far that looks like a good weight to be putting up!

Patrick Benson
Patrick Benson
March 26, 2021 6:59 am

21.3: 12:23 RX
21.4: 205

Completely sold out on 21.3, had nothing left in the tank. Failed the hang clean at 225 (82%). Happy with the time tho!

Hunter Britt
Hunter Britt
March 26, 2021 2:16 pm
Reply to  Patrick Benson

That is a good percentage to hit after being smoked!

Jacob Swartwout
Jacob Swartwout
March 26, 2021 5:05 am

14:36 Rx and 232. I had nothing left for that complex. Surprised I finished the metcon actually. Thanks for the BMU and thruster practice. Front squats and thrusters unbroken until the last set of thrusters I did 10/5. I was dead ☠️

Johan Lee
Johan Lee
March 26, 2021 4:36 am

21.3 – 175 reps ????
21.4 – 226#

5 reps short of finishing!
Squats UB, Thrusters 9/6, TTB and C2B 12/10/8
Was feeling good up to the last set of squats finished at 7:30+,

Started off with 5 BMU and hit a wall hard after that… I checked back the video and I was resting too long, wasn’t disciplined enough.

Gonna redo to finish it!

Hunter Britt
Hunter Britt
March 26, 2021 2:16 pm
Reply to  Johan Lee

Good work today! So close to finishing!

Anton Narinskiy
Anton Narinskiy
March 25, 2021 8:18 pm

21.3) 12:36 – ttb 14-10-6, c2b 12-10-8, bar mu in sets of 5, but rested too long. Worried too much about the complex and broke my last 2 sets of thrusters once for a real quick break. But 7 minutes is a lot of time. Plenty of time to recover and hit a good weight. Next time I would push much much more on the first part and finish the thrusters unbroken. 21.4) 277 . Hit a 185 clean and jerk, then for the complex I did 217, 247, and 277. Barely got the 2nd clean. Not sure I could… Read more »

Santino Marini
Santino Marini
March 26, 2021 3:23 am

Great work on 21.4! Treat these as two separate workouts and focus on each, you shouldn’t be thinking about 21.4 until your crushed 21.3!!

Good days learning and you know what you need to domino improve.

Nice work!

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