January 31, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Two sets of:
10 Calorie Echo/Assault Bike
25 Foot Bodyweight Walking Lunge
25 Feet of Over the Fence/Under the Fence
5 Inchworms
50 Foot High Knee Skip
10 Bodyweight Alternating Single Leg Deadlifts

Followed by…

Ten reps of:
Hurdle Hop to Box Jump
Rest as needed between sets

Followed by…

Two sets of:
5 Empty Barbell Jumps
Rest as needed between sets

A.
Take 15-20 minutes to build to today’s heavy…

Low Hang Clean (2″ Below the Knee) + Jerk

B.
Five sets of:
Push Press x 6 reps @ 73-77%
Rest 90-120 seconds between sets

C.
“CrossFit Games Open Event 18.4”
21 Deadlifts (225/155lbs)
21 Handstand Push-Ups
15 Deadlifts
15 Handstand Push-Ups
9 Deadlifts
9 Handstand Push-Ups
21 Deadlifts (315/205 lbs)
50-Foot Handstand Walk
15 Deadlifts
50-Foot Handstand Walk
9 Deadlifts
50-Foot Handstand Walk

Time cap: 9 minutes

D.
Four rounds of:
100 Foot Suitcase Carry (each arm)
15 Skull Crushers (Dumbbell or EZ Bar)

Athlete Training Notes:
We’ve got another Invictus Standards workout coming up today. Check back to the 2018 open to see how you did on this one and compare that to how it goes today. This workout largely comes down to moving the barbell well on the heavier weight so for most of you it makes total sense to break the first 21, 15, and even 9 deadlifts into multiple sets. The handstand push-ups can be quick and you might be better off going unbroken on those if you’re someone that prefers bigger sets and rests. Otherwise you’ll want to do something like 12-9, 9-6, and then even 6-3. The workout really starts for most folks when we go up to the heavy bar. From here you’ll just be looking to chip through that 21 set in as few sets as possible 3-4 sets is not a problem as long as you’re being dilligent about your rest times. Ideally we’ve all progressed in handstand walking so the 50 feet shouldn’t be a problem, but remember these are 5 foot increments so just kick up and get going. For the 15 reps you’ll hopefully be able to hit them in another 3-4 sets or less. Get moving on the handstand walk again, then it’s all about grinding out the last round of 9. This time cap is tight so you’ll have to move fast and minimize rest times especially if you’re breaking the movements a lot. Games athletes should aim for sub 7, semi’s athletes for sub 8, and quarter’s athletes to be finishing under the cap or close to. In order to do this you’ll have to finish the first “Diane” in around 3-3:30 to give yourself time to get through the rest.