March 17, 2017 – Invictus Athlete

Morning Activation and Rehearsal Session
A.
Three sets of:
Low Bar Pause Back Squat x 2-3 reps @ 4211
Rest 3 minutes

No shoes, wide stance, butt back, pause at parallel and focus on getting your shins as vertical as possible. Remember, we’re doing this for posterior chain activation, not for maximal loading.

B.
Three sets of:
L-Seated Dumbbell Press x 4-6 reps @ 2111
Rest 60 seconds
Glute Ham Raise x 6-8 reps
Rest 60 seconds
Reverse Hyper x 15 reps
Rest 60 seconds

Keep all of this light and understand that the purpose is activation, not to be an additional training session.

C.
Two sets of:
25 Calorie Row*
Rest 2 minutes
*Play with different paces. These should be fast, but not so fast that you won’t be able to kick straight up onto the wall.

Then. . .

One set of:
55 Calorie Row at Game Pace

Primary Training Session
A.
CrossFit Games Open Event 17.4 Warm-Up

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. . .

2 Minutes of Couch Stretch (right leg)
Rest 60 seconds
2 Minutes of Couch Stretch (left leg)

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

C.
Two sets at game speed of:
5 Deadlifts (225/155 lbs)
10 Wall Ball Shots (20/14 lbs)
5 Handstand Push-Ups
Rest 60 seconds

D.
“CrossFit Games Open Workout 17.4”
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts (225/155 lbs)
55 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
55 Calorie Row
55 Handstand Push-Ups

E.
Spend 10-15 minutes of light movement on the Assault Bike, and then do some banded neck decompression.
——————————————-
Strategy Considerations and Resource Links for Event 16.4
Heidi’s Guided Visualization for 17.4

Please read our very thorough written notes prepared last year and updated again tonight: Invictus 17.4 Prep Notes

Our friend Shane Farmer also filmed the following tips last year on how to approach the rowing for 16.4/17.4. Shane is our rowing coach at Invictus, a Concept 2 Master Coach and the founder of Dark Horse Rowing. Here are Shane’s rowing tips for this event: http://youtu.be/6b6S4qnb7hY

If you have any questions, please drop them into a comment on the blog and we will be sure to answer them on Friday morning.