March 2, 2018 – Invictus Athlete

For the 2018 Open season, Invictus Athletes’ Camp coach Heidi Fearon will be creating a unique guided visualization for each week of the Open. Each visualization will be specifically tailored to the Open event and available for download by Friday morning. Please click here for your visualization.

Morning Practice Session

A.
One set of:
Bench T-Spine Opener x 60 seconds
Band-Assisted Lat Stretch x 45 seconds per side
Band-Assisted Hamstring Floss

x 45 seconds per side

Followed by…

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

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

Upper Body Warm-Up Series x 10 reps each

B.
Three sets of:
Low Bar or Safety Bar Pause Squat x 2-3 reps @ 4211
Rest 3 minutes

C.
Three to Four sets of:
3 Dumbbell Squats (50/35 lbs)
3 Bar Facing Burpees
4 Dumbbell Squats (50/35 lbs)
4 Bar Facing Burpees
5 Dumbbell Squats (50/35 lbs)
5 Bar Facing Burpees
Rest as needed

The purpose of this session is to learn your transitions – where you’ll place the dumbbells, how you’ll set them down, how you’ll spin over the barbell, how you’ll step back over the barbell when you’re finishing on the opposite sides of your 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.

D.
10-12 minutes of easy Assault Bike

Primary Training Session
A.
10 minutes of low-intensity Assault Bike or Jogging @ 70%

Followed by…

Dynamic Range of Motion Series:
Inchworm Walk + Scap Push-Up + Press Up x 5 reps
Alternating Reverse Lunge with stretch x 10 reps
Alternating Lateral Lunge x 10 reps
Plank Walk x 20 seconds

Followed by…

Two sets of:
2 minutes of Assault Bike @ 60-65/50-55 RPMs
10 Push-Ups

Finish with…

Three to Five sets of:
30 Seconds of Assault Bike or Rowing @ 90+%
60 Seconds Rest

Rest 5-10 minutes, but stay warm.

B.
Clean Barbell Warm-Up
(5 reps of each, 2-3 times through the complex with barbell)
Clean-Grip RDL
Clean Pull from Below Knee
Front Squat

Followed by. . .

Two sets of:
Front squat x 3 reps @ 2210
(use this for activation – don’t go above 155/105 lbs)
Rest as needed

C.
Build to 70-75% of 1-RM Clean, and then…

At Game Pace:
3 Dumbbell Squats (50/35 lbs)
3 Bar Facing Burpees
4 Dumbbell Squats (50/35 lbs)
4 Bar Facing Burpees
5 Dumbbell Squats (50/35 lbs)
5 Bar Facing Burpees

Rest 90 seconds, and then…

Clean x 1 Rep @ 70-75%

D.
“CrossFit Games Open Event 18.2”
Against a 12-minute running clock, complete rounds of 1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell Squats (50/35 lbs)
Bar-Facing Burpees

In the remaining time…

“CrossFit Games Open Event 18.2A”
Establish a 1-rep-max Clean

Strategy Considerations and Preparation Notes
I know this is rough on some of you who don’t read well, but 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 so blessed with the growth of this Invictus Athlete community, and we want to see you all succeed this season. Please click here for our 18.2 Preparation Tools.