**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 22.1 Event in the PM.
If your schedule does not allow for two sessions in one day then prioritize the PM Session**
Make sure to check out our blog post on 22.1 here for general strategy & tips.
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 22.1 Preparation Tools
AM Session -Deep learning for Open Event Preparation
A.
Spend 3-4 minutes focusing on breathing in the Puppy Dog Stretch
Shoulder/Elbow Warm-Up
Plank Ring Circles x 10 reps each direction
Maltese Press in Hollow Position x 10 reps
Hanging Shoulder Rotations x 5-10 reps
B.
Two-Three rounds at increasing effort of:
10/7 Calorie Machine of Choice
100 Foot Sandbag/Medicine Ball Bearhug Carry
100 Foot Farmer Carry
10 Plate Hops
2 Wall Walks
C.
Get Sweaty !!
Two sets for max meters/reps of:
Complete as many rounds and reps as possible in 5 minutes of:
20/15 Calorie Machine of Choice
10 Burpees with No Jump
Rest 60 seconds, and then. . .
Complete as many rounds and reps as possible in 5 minutes of:
20/15 Calorie Machine of Choice
30 Double-Unders
Rest 60 seconds, then start the next set.
D.
Game Pace Testing
At desired 22.1 event pace:
Two to Three rounds of:
3 Wall Walks
12 Alternating Dumbbell Snatches
15 Box Jump Overs (24/20″)
35-54: 50/35 lbs
55+: 35/20 lbs; Step-Ups Okay
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 – Open Event Go Time!
A.
Standing Hamstring Side-Bend x 30 seconds per side
into …
Banded Hamstring Pulse x 30 seconds per side
Bear Crawl with Wrist Stretch x 30 seconds
Rockettes x 10 reps
B.
Two sets of:
Banded Good Morning x 15-20 reps
Rest 60 seconds
60 seconds of Machine of Choice @ 70-75%
Rest 60 seconds
5 Wall Slides (slow and controlled)
Rest 60 seconds
60 seconds of Machine of Choice @ 70-75%
Rest 60 seconds
30 seconds of Box Jumps (24/20″ – jump/step up, step down)
Rest 60 seconds
C.
Two rounds at desired event pace of:
1 Wall Walk
6 Alternating Dumbbell Snatches
8 Box Jump/Step Overs (24/20″)
35-54: 50/35 lbs
55+: 35/20 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…
“CrossFit Games Open Workout 22.1”
Complete as many rounds and reps as possible in 1 minutes of:
3 Wall Walks
12 Alternating Dumbbell Snatches
15 Box Jump Overs (24/20″)
35-54: 50/35 lbs
55+: 35/20 lbs; Step-Ups Okay