March 1, 2019 – Invictus Athlete

Are you #intheopen? Add our hashtags to your profile to be included in our Invictus custom leaderboard. Use #INVICTUSATHLETE to see how you stack up against your fellow Sea of Green competitors!

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 follow the “Open Priority Plan” for your training. If you plan to train through the Open, please follow the “Invictus Athlete Plan” – which will include normal training sessions and options, with the Open workout scheduled as your primary conditioning session.

Open Priority Plan
AM Main Session
One set of:
Bench T-Spine Opener x 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

A.
Three sets of:
Low Bar or Safety Bar Pause Squat x 3-4 reps @ 33X1
(perform barefoot, and use for activation – not trying to build to your heaviest load)
Rest as needed

B.
Three rounds @ 75% effort of:
Assault Bike 30/20 Calories
Reverse Hyper or Barbell Good Mornings x 15 reps (light)
Row 30/20 Calories
Goblet Squat x 15 reps (Light)

Primary “Open Event” Session
PM Session
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.
Clean
(5 reps of each, three times through the complex with barbell)
Clean-Grip RDL
Clean Pull from Below Knee
Front Squat

Followed by. . .

Use 135/95 lb. for the following
Two sets of:
Front squat x 3 reps @ 2210
Rest as needed

B.
In 6-8 attempts, build to approximately 225-245 lbs for males, and 145-155 lbs for females. Do not build heavier than 85% of your 1-RM

followed by…

5 Toes-to-Bar
20 Double Unders
3-4 Squat Cleans (135/85 lbs)
Rest 60 seconds
5 Toes-to-Bar
20 Double Unders
2-3 Squat Cleans (185/115 lbs)

*Priority here is to work on your rhythm for cleans. Practice dropping the barbell from the top, stepping forward and setting quickly for your next rep.

C.
“CrossFit Open Event 19.2”
Beginning on an 8-minute clock, complete as many reps as possible of:
25 Toes-to-Bars
50 Double-Unders
15 Squat Cleans (135/85 lb.)
25 Toes-to-Bars
50 Double-Unders
13 Squat Cleans (185/115 lb.)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bars
50 Double-Unders
11 Squat Cleans (225/145 lb.)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bars
50 Double-Unders
9 Squat Cleans (275/175 lb.)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bars
50 Double-Unders
7 Squat Cleans (315/205 lb.)

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 19.2 Preparation Tools

Invictus Athlete Plan
Primary Strength Session

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.
For the following two drills, draw out your ideal jerk footwork and use those marks to ensure perfect footwork. Please click here and watch this video to learn how to draw your footwork.

Three sets of:
Jerk Balance x 3 reps
Rest as needed

Followed by…

Three sets of:
Tall Jerks x 3 reps
Rest as needed

B.
Every 2 minutes, for 16 minutes (8 sets) of:
Hang Clean & Jerk

*Sets 1-2 – 70-74% of 1-RM Clean & Jerk
*Sets 3-4 – 75-78%
*Sets 5-6 – 79-82%
*Sets 7-8 – 83-85%

Primary Conditioning Session

“CrossFit Open Event 19.2”
Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 Toes to Bar
50 Double-Unders
*Squat Cleans*

Begin with a 4-minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

*Squat Clean Reps/Round*
Round 1 – 15 reps (135/85 lbs)
Round 2 – 13 reps (185/115 lbs)
Round 3 – 11 reps (225/145 lbs)
Round 4 – 9 reps (275/175 lbs)
Round 5 – 7 reps (315/205 lbs)

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Strength Accessory Option
A.
Three sets of:
Alternating Single Arm Arnold Press x 12 reps
Rest 30 seconds
Ring Row x 12 reps @ 2011
Rest 30 seconds
Supinated Grip Pull-Up x 8-10
Rest 30 seconds
Dumbbell Pull-Over x 30 seconds
Rest 90 seconds

B.
Four sets of:
45 seconds of GHD Sit-Ups
15 second transition
45 seconds of Kettlebell or Dumbbell Deadlifts (Heavy)
15 second transition
30 seconds of Goblet Squats (70/53lb.)
Rest 90 seconds

Assault Bike Conditioning Option
Six sets for max calories:
30 second Assault Bike Sprint @ 90-95%
Rest 15 seconds
15 second Assault Bike Sprint @ 95+%
Rest 2 minutes

Aerobic/Gymnastics Option
Every 3 minutes for 21 mnutes:
300/250 meter Row
50-Foot Farmers Carry (Heavy)
50-Foot Handstand Walk
Max Rep Heavy Rope Double Unders

Complete as many double unders as possible in the remaining 3 minutes. When the clock reaches 3 minutes, start your next 300/250 meter Row.