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 21.1 Preparation Tools
AM Session Deep learning for Open Event
Warm-Up and Pre-Event Preparation
Assault Bike or Row 10 minutes @ 70-75%
Then. . .
Banded Pec Stretch
T-Spine Opener
Banded Lat Stretch
Band Assisted Anterior Pec Stretch
Single-Arm Hang from Bar x 30 seconds each arm
Assault Bike or Row 5 minutes @ 80-85%
Then. . .
A.
Every 6 minutes, for 24 minutes (4 sets) of:
12 Dumbbell Squat Jumps (35-50/25-35 lbs – touch one head of DBs to floor)
9 Dumbbell Front Squats
6 Inch Worms
30 seconds of Plate Hops
400 Meter Run
B.
At desired 21.1 event pace:
3 Wall Walks
30 Double-Unders
6 Wall Walks
60 Double-Unders
9 Wall Walks
90 Double-Unders
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
Mobility, Activation & Warm-Up
Spend 5 minutes mashing the calves with a kettlebell handle.
Two sets of:
Hawaiian Squats x 5-7 reps per side
T-Spine Opener x 60 seconds
A.
Three sets of:
Banded Good Morning x 15-20 reps
Rest 60 seconds
60 seconds of Assault Bike @ 70-75%
Rest 60 seconds
6-8 Rocking Box Bridges (slow and controlled)
Rest 60 seconds
60 seconds of Assault Bike @ 70-75%
Rest 60 seconds
30 seconds of Plate Hops
Rest 60 seconds
B.
Two rounds at desired event pace of:
3 Wall Walks
12 Double-Unders
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 21.1”
For time:
1 Wall Walk
10 Double-Unders
3 Wall Walks
30 Double-Unders
6 Wall Walks
60 Double-Unders
9 Wall Walks
90 Double-Unders
15 Wall Walks
150 Double-Unders
21 Wall Walks
210 Double-Unders
Time cap: 15 minutes
385 rx
35+
B. 379 rx
Well… there’s always Monday to re-do ???????? got to 10/15 wall climbs
Did 379 reps little sore today but definitely gonna try again to shave some more reps
Nice work Pawel! Good luck on the repeat!
Skipped the morning session. Did the warmups.
390 reps – I think I came out to fast trying to get thru what I could as fast as possible…probably cost me in the last rounds.
Note to self: work on wall walks, A LOT
I think that goes for you and the rest of the community 🙂
All the things: done
21.1- 413 Rx
Things felt good today! Hoping for some pistols in the open ????
Thanks Tino! Hope your day was awesome!
Couldn’t agree with you more about the pistols. ????????????????
???? Maybe this is our year, Wilson!
Awesome work Jessica! That’s a damn solid start to the open!
Thanks Tino! I got a PR for UB DUs too so I’ll take that
Well I underestimated that one.
4 no reps I wish I could of used for the next round
Finished the 15 wall walks, very disappointed in my performance.
Plenty of opportunity to redeem yourself before Monday’d deadline!
535 Rx. Got into a Groove in the later rounds. Only one intentional break on double unders 100/50. All else unbroken
Nice work James! Thats a solid effort!
Warm done
Practice done
21.1 383 scaled
????????
Rx 384 reps, 10 wall walks into rd of 21. 12:15 tie break time. Dubs were great today only two break ups on rd of 60 at 49th rep and rep 120 of the 150.
Nice job Chris!
21.1 Rx – 478 reps; 10:03 tiebreak
Definitely can finish this under the cap; that was the goal today. Got more efficient with the wall walks throughout this.
Could you have not just went a little bit faster :)\
Solid work dude!
Lol!!!???? I know right. Thank you. Felt good and definitely can next time. Won’t redo though.
387 rx – 13 wall walks in round of 21. Shoulder’s weren’t too sore from last night, so I did it again today. Much better rhythm and consistency today. Felt pretty good. Will hit it again Sunday when I’m fresh using the adjustments I made today and try to get 15 to 20 wall walks in that round of 21.
Damn! Thats a lot of work for two more reps! Friday then repeat Monday is the best option! Hope your shoulders feel ok tomorrow!
6 more reps! I’ll definitely take 6 more reps on the wall walks. But I also felt a lot better and smoother even though shoulders were sore. So that was a win too. If I’m fresh, I think I could improve even more.
Rx 19 wall walks into 21 (393) I wasn’t paying attention and my judge wasn’t either, did 9 wall walks in the round of 6. Wish I wouldn’t have wasted those three reps..
That’s another 60 seconds!! ????????????♂️
I just watched my video back..it was actually somehow 10 for the round of 6 ???? literally 1:04 wasted..partially my fault, I should’ve been keeping count for myself
339 reps
Nice work Alex!
Thanks Coach
????????
Did the PM session first.
A: Did a warmup and some practice wall walks
B: practiced some more wall walks and DU
C: 251 reps. Got 27 DUs into the round of 150 DUs. I’ll repeat this workout on Sunday with some friends at work!
Going up shoot for the AM session later today.
Good work, lets see you finish those 150 double unders!
AM session:
A: 4:22(40 PJ), 4:10(42 PJ), 4:00(41 PJ) 3:59(41 PJ)
Mobility, Activation & Warm-Up Done
21.1: 375 reps (1 wall walk in round of 21)
Great job getting back to the wall!
21.1: 382 RX (8 wall walks in round of 21)
Not sure if I’ll redo, only care about being in the top 10%. We’ll see. Shoulders are smoked!
Good work! Probably going to need new sleeves for your shirts with the shoulder pump you worked up today
Hahah it’s too bad bars are closed, really letting this pump go to waste
Rx: 215 reps. Shoulders were smoked and hand stand stuff is a weakness of mine.
Shoulders got a solid workout today!
513 reps rx
Rested way to much on the early rounds, had to focus too much on the standard by the wall walks, dubs were horrible today as well, tripped a bunch.
Definitely could and should finish it, but i don’t think I’ll redo, but who knows…*crying is over*
Haha sounds like you are going to talk yourself into redoing it
The chance is always low, but never zero ????????♂️
446 Rx. 10:17 tie break. Got 51 dubs in the last set.
Solid work! How were the shoulders feeling?
I could barely lift my arms past my waist hahaha