March 11, 2022 – Invictus Athlete Program

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 the link below for our 22.3 Preparation Tools

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AM Session -Deep learning for Open Event
Mobility, Activation & Warm-Up
3-5 Minutes Easy Pace on Assault Bike, BikeErg or Row

and then …

T-Spine Pulse on Box or Bench x 60 seconds (pulse)
Scap Ring-Rows x 5 reps
Ring-Rows x 10 reps (slow and controlled)
V-Ups x 15 reps

and finish with …

5 Superman/Hollow Swings on Pull-Up Bar
5 Scap Pull-Ups
5 Strict Pull-Ups

Warm-Up
Two sets of:
30 Seconds Scap Push-Ups
30 Seconds Ring-Rows
30 SecondsSky Divers
30 Seconds Ankle Pulse (right)
30 Seconds Ankle Pulse (left)
30 Seconds Deep Squat Progression

A.
For movement quality and efficiency:
45 second Machine
6-8 Pull-Ups
42 Double Unders
8-10 Thrusters (95/65lbs)
45 second Machine
4-6 Chest to Bar Pull-Ups
36 Double Unders
4-6 Thrusters (115/75lbs)
45 second Machine
2-4 Bar Muscle-Ups
30 Double Unders
3-4 Thrusters (135/85lbs)
45 second Machine

and then. . .

At Game Pace
10 Pull-Ups
30 Double Unders
10 Thrusters (95/65lbs)
8 Chest to Bar Pull-Ups
20 Double Unders
8 Thrusters (115/75lbs)
4 Bar Muscle-Ups
10 Double Unders
4 Thrusters (135/85lbs)

B.
10-15 minute aerobic flush on machine of choice

PM Session – Primary Training Session
Mobility, Activation & Warm-Up
Band Distracted Pec Stretch x 60 seconds per side
Band Distracted Tricep Stretch x 60 seconds per side

and then …

Two sets of:
Single Leg Hip Bridge x 8-10 reps per leg
Y’s, T’s, W’s x 5 reps each
Banded Squats x 5 reps @ 3211

Warm-Up
Three sets at ascending pace:
15/10 Calories of Assault Bike, Ski Erg or Rowing
5 Strict Pull-Ups
15 Plate Hops
5 Superman/Hollow Swings on Pull-Up Bar
10 Empty Bar Thrusters

*Perform this at 70-80-90% effort.

A.
Build to a 135/85 lb Thruster*

*As you build the barbell, also perform sets of 4-8 pull-ups, chest-to-bar pull-ups and bar muscle-ups for efficiency and grooving the motor patterns.

B.
Perform one or two sets at game pace of:
6 Pull-Ups
20 Double-Unders
6 Thrusters (95/65 lbs)
4 Chest-to-Bar Pull-Ups
15 Double-Unders
4 Thrusters (115/75 lbs)
2 Bar Muscle-Ups
10 Double-Unders
2 Thrusters (135/85 lbs)

Work on establishing the same breathing patterns and transition paces you hope to hold for 22.3.

C.
“CrossFit Games Open Workout 22.3”
For time:
21 Pull-Ups
42 Double-Unders
21 Thrusters (95/65 lbs)
18 Chest-to-Bar Pull-Ups
36 Double-Unders
18 Thrusters (115/75 lbs)
15 Bar Muscle-Ups
30 Double-Unders
15 Thrusters (135/85 lbs)

Time Cap = 12:00 minutes

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.

Open Prep Back Squat CNS Primer Option
Three sets of:
5 Back Squats @ 50-60% @ 3211

Assault Bike Option
Three sets for times of:
100/70 Calories
Set 1 – Rest 3 minutes
Set 2 – Rest 4 minutes

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