February 22, 2019 – Competition

For the 2019 Open season, Invictus Athletes’ Camp coach Heidi Fearon has created a bundle of visualizations that will help you find a mindset for optimal performance. Please click here to download your visualizations.

If you are planning to prioritize the Open for the next five weeks, please make that the pure focus each Friday. We have prepared this “Competition” program for those intending on training through the Open, so you will receive a normal training plan with the Open workout incorporated each Friday. For those prioritizing the Open, we have prepared full strategy notes and primers and warm-ups as part of our Invictus Athlete Program. Click here to sign up for Invictus Athlete.

Clean Technique Warm-Up
(5 reps of each, three times through the complex with barbell)
Clean-Grip RDL
Clean Pull from Below Knee
Front Squat
Hang Power Clean + Push Press
Clean from Below Knee + Jerk

Followed by…

One set of:
115/75 lb Power Clean (no foot movement) + Push Press x 3 reps
Rest as needed

One set of:
135/95 lb Power Clean + Push Jerk x 3 reps
Rest as needed

One set of:
155/105 lb Clean + Split Jerk x 3 reps
Rest as needed

A.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there.

B.
Take 20 minutes to build to today’s “heavy” Clean & Jerk

C.
“Crossfit Games Open Workout 19.1”
Complete as many rounds and reps as possible in 15 minutes of:
19 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
19 Calorie Row

D.
Three sets of:
Chinese Rows x 6 reps @ 2111
Rest as needed
Supine GHD Hold x 60 seconds
Rest as needed