February 22, 2019 – Masters Program

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.

AM Session
(If you are able to do two sessions today then this first session will be your ‘learning’ session so you can feel out what your pace will be like for 19.1)
Dynamic Mobility, Activation and Warm-Up
T-Spine Opener per Julien

and then …

Shoulder Circuit

Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps

and then …

Two sets of:
Nose to Wall Handstand Hold x 30 seconds
Shoulder Circles x 10 reps
Ring-Rows x 10 reps

A.
Two sets of:
Single-Arm Ring Row x 5 reps each arm @ 2111
(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)
Rest 15 seconds
Narrow-Grip Push-Ups x 10 reps @ 2111
Rest 15 seconds
Band Pull-Throughs x 10 reps @ 2011
(focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)
Rest 15 seconds
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Kettlebell Cossack Squat x 5 reps each leg @ 2111
Rest 15 seconds

B.
Two sets of:
60 second row @ desired game time cal/hr pace
Reverse Hyper or Barbell Good Mornings x 15 reps (light)
Rest 60 seconds
60 second row @ desired game time cal/hr pace
10 Goblet Squats
35-54: 50/35 lbs
55+:

35/20 lbs
*perform the first set at 80-85%, and the second at game pace.

C.
Rest 5-10 minutes then:

Two rounds at desired game pace:
19 Wall Ball Shots
19 Calorie Row on Concept 2

35-54: 20 lbs to 10′ target; 14 lbs to 9′ target
55+: 20 lbs to 9′ target; 10 lbs to 9′ target

PM Session
(This is your ‘go time’ session)
10 minutes of low-intensity Assault Bike or Jogging @ 70%

Followed by…

Dynamic Mobility, Activation and Warm-Up
Leg Reach x 16 reps (8 per leg)
Banded Triceps Stretch x 45 seconds per side
Bent Over DB Reverse Flies x 20 reps (use very light weight)

When the running clock reaches 5:00…

Upper Body Warm-Up

When the running clock reaches 8:00…

Two sets of:
Assault Bike x 2 minutes @ 50 RPM
Med Ball Hamstring Curls x 15 reps
Push-Ups x 15 reps

Followed by…

Three sets of:
30 Seconds of Assault Bike or Rowing @ 90+%
60 Seconds Rest

Rest 5-10 minutes, but stay warm.

A.
Two rounds of:
10 Calorie Row
10 Heavy Wall Ball Shots

35-54:

30/20 lbs
55+: 20/14 lbs

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 . . .

B.
“CrossFit Games Open 19.1”
As Many Rounds and Reps as Possible in 15 minutes:
19 Wall Ball Shots
19 Calorie Row

35-54: 20 lbs to 10′ target; 14 lbs to 9′ target
55+: 20 lbs to 9′ target; 10 lbs to 9′ target

Please read our movement considerations and strategy notes below.
Please click here for our 19.1 Preparation Tools.