March 12, 2021 – Invictus Athlete Program

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. . .

Warm-Up for Hinging Movements

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

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:
Rear-Leg Elevated Kang Squats x 6-8 reps each leg @ 4211
Rest 45 seconds between each leg

B.
Three sets of:
Single-Leg Hip Bridge x 10-12 reps each leg @ 2012
Rest 30 seconds
Frog Pumps x 20 reps @ 1112
(focus on maximal contraction of your glutes during each 2-second hold at the top)
Rest 30 seconds
Hollow Hold x 60 seconds
Rest 60 seconds

Gymnastics Skills Accessory Option
Strict Ring Muscle-Up Progressions –

Spend 60 seconds performing the Extensor Stretch for the False Grip.

Followed by. . .

Option 1 –
Every minute, on the minute, for 6 minutes (6 sets) of:
Strict Ring Muscle-Up x 1 rep
*If this is a weakness for you, please watch the video below on “How to Cheat a Strict Ring Muscle-Up”.
– – – – – – – –
Option 2 –
Every 45 seconds, for 6 minutes (8 sets) of:
Strict Ring Muscle-Up x 1 rep
– – – – – – – –
Option 3 –
Every 30 seconds, for 4 minutes (8 sets) of:
Strict Ring Muscle-Up x 1 rep

Rest 60 seconds, then. . .

For 60 seconds, perform one set of:
Strict Ring Muscle-Up x max reps
– – – – – – – –
Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Ring Pull-Up with False Grip x 6-10 reps
Interval 2 – Strict Ring Muscle-Up Negative x 5 reps (slow and controlled)

Followed by. . .

For 60 seconds, perform one set of:
Ring Row x max reps @ 1011

Kipping Ring Muscle-Up Progressions –

Every 15 seconds, for 60 seconds (4 sets) of:
Cast Swing x 1 rep

Followed by. . .

Option 1 –
Every 45 seconds, for 3 minutes (4 sets) of:
Mounting Ring Muscle-Up x 1 rep
– – – – – – – –
Option 2 –
Every 30 seconds, for 3 minutes (6 sets) of:
Mounting Ring Muscle-Up x 1 rep
– – – – – – – –
Option 3 –
Every 20 seconds, for 3 minutes (9 sets) of:
Mounting Ring Muscle-Up x 1 rep
– – – – – – – –
Followed by. . .

Option 1 –
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Muscle-Up Transitions with Feet on Box x 6-8 reps
*Use a neutral grip, not a false grip.
Interval 2 – Speed Swings x 3 reps
– – – – – – – –
Option 2 –
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Muscle-Up Transitions with Calves on Box x 8 reps
*Use a neutral grip, not a false grip.
Interval 2 – Speed Swings x 4 reps
– – – – – – – –
Option 3 –
Every 45 seconds, for 3 minutes (4 sets) of:
Kipping Ring Muscle-Up x 2-4 reps
– – – – – – – –
Followed by. . .

For 60 seconds, perform one set of:
Rowing Muscle-Up Transitions on Low Rings x max reps
*Apply as much pressure on the rings throughout the transition as possible.

Engine Accessory Option
Every 4 minutes, for 32 minutes (8 sets) for times:
15/9 Calories of Assault Bike
9 Down Ups
15/9 Calories of Assault Bike

Note times for all eight sets. Allow bike monitor to roll while you do burpees, but don’t pedal for longer than the initial 15/9…you’re finished when you hit 30/18 calories.