March 15, 2019 – Invictus Athlete

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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, 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.

Primary Strength Session
Snatch Technique Warm-Up

Three sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps

*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
*Set 3 – 95/65 lbs

A.
Every 2 minutes, for 16 minutes (8 sets) of:
Hang Snatch + Snatch

*Sets 1-3 – 75-79% of 1-RM Snatch
*Sets 4-6 – 80-84%
*Sets 7-8 – 85%

B.
Every minute, on the minute, for 5 minutes:
Back Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 6 minutes (3 sets):
Back Squat
*Set 6 – 1 rep @ 85%
*Set 7 – 1 rep @ 85-90%
*Set 8 – 1 rep @ 90+%

Open Priority Plan
AM “Deep Skill” Session
T-Spine Opener per Julien

Followed by…

Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push

x 10 reps

Followed by…

Glute Activation Series x 20 seconds on the rig/20 seconds off the rig x 2 sets each side

Followed by…

One set of:
Banded Monster Walks x 10 steps forward and backward
Banded Lateral Walks x 10 steps each direction

Followed by…

Upper Body Warm-Up Series x 10 reps each

Snatch Technique Warm-Up
Two sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps

*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs

A.
Two sets of:
10/7 Calorie Assault Bike
3 Snatches (95/65 lbs)
10/7 Calorie Assault Bike
4 Snatches
10/7 Calorie Assault Bike
5 Snatches

Rest 90 seconds

3 Bar Facing Burpees
2-3 Bar Muscle-Ups
4 Bar Facing Burpees
2-3 Bar Muscle-Ups
5 Bar Facing Burpees
2-3 Bar Muscle-Ups
Rest as needed

The purpose of this session is to learn your transitions and pacing – where you’ll place the barbell, how you’ll set it down, how you’ll transition to the burpees, how you’ll transition back to the barbell, etc…. Go “game speed” for each set, and rest as long as you need to between the sets to make each set worthwhile as a learning experience.

B.
10-15 minutes of easy Assault Bike or Bike Erg

Primary “Open Event” Session
10 Minutes of Assault Bike or Bike Erg @ 70-75%

Followed by…

Three sets of:
Inchworm Walk x 3 reps
Hamstring Floss x 10 reps per leg
Russian Baby Makers x 10 reps

Three sets of:
Banded Good Mornings x 15-20 reps
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Rest 60 seconds
Rocking Box Bridges x 6-8 reps
(slow and controlled)
Rest 60 seconds

Snatch Technique Warm-Up
Two sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps

*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs

Finish with. . .

A.
At Game Pace:
20/15 Calorie Assault Bike @ 70%
3 Snatches (95/65 lbs)
15/12 Calorie Assault Bike @ 80%
6 Snatches (95/65 lbs)
10/7 Calorie Assault Bike @ 90%

Rest 90 seconds then. . .

4 Bar Facing Burpees @ 70%
2-3 Bar Muscle-Ups
3 Bar Facing Burpees @ 80%
2-3 Bar Muscle-Ups
2 Bar Facing Burpees @ 90%

Increase pace through this piece on the Assault Bike and Burpees and focus on rhythmic breathing on the Snatches and Bar Muscle-Ups as your heart rate increases.

Rest 5-10 minutes, but stay warm.

B.
“CrossFit Games Open Workout 19.4”
For total time:
Three rounds of:
10 Snatches (95/65 lbs)
12 Bar-Facing Burpees

Rest 3 minutes before continuing with…

Three rounds of:
10 Bar Muscle-Ups
12 Bar-Facing Burpees

Time Cap = 12:00

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 19.4 Preparation Tools

Invictus Athlete Plan

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.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Seesaw Press x 6-8 reps each arm @ 2111
Station 2 – Supinated-Grip Hang from Pull-Up Bar x 45-60 seconds
Station 3 – Single-Arm Dumbbell Row x 6-8 reps each @ 21X0

B.
Three sets of:
45 seconds of GHD Hip Extensions + 30 second Hold
Rest 15 seconds
60 seconds of Goblet Squats (24/16 kg) @ 32X1
Rest 2 minutes

Assault Bike Conditioning Option
Five sets of:
45 second Sprint @ 90-95%
Rest 15 seconds
15 second Sprint @ 95+%
Rest 2 minutes

*Goal is to hold the same pace as you did on March 1.

Aerobic/Gymnastics Option
Four sets of 3-minute sprints of:
5 Strict Pull-Ups
10 Alternating Pistols
15 Push-Ups

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.