March 23, 2018 – Masters Open Program

Invictus Athletes’ Camp coach Heidi Fearon has created a specifically tailored visualization for each week of the Open. Please be sure to click here for your 18.5 visualization.

AM Session
Dynamic Mobility, Activation and Warm-Up
T-Spine Opener per Julien

and then …

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

and then …

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

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

B.
35-54:
Two sets of:
3 Thrusters (100/65 lbs)
3 Chest-to-Bar Pull-Ups
4 Thrusters (100/65 lbs)
4 Chest-to-Bar Pull-Ups
5 Thrusters (100/65 lbs)
5 Chest-to-Bar Pull-Ups
Rest as needed

55+:
Two sets of:
3 Thrusters (65/45 lbs)
3 Chin-Over-The-Bar Pull-Ups
4 Thrusters (65/45 lbs)
4 Chin-Over-The-Bar Pull-Ups
5 Thrusters (65/45 lbs)
5 Chin-Over-The-Bar Pull-Ups
Rest as needed

The purpose of this session is to learn your transitions – where you’ll place the barbell, how you’ll set it down, how you’ll transition to the pull-up bar, 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.

C.
10-12 minutes of easy Assault Bike

PM Session
Dynamic Mobility, Activation and Warm-Up
Two sets of:
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
(focus on glute activation and maintaining a hollow position)
Rest as needed

Then. . .

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

Then. . .

5 Minutes of Assault Bike or Running @ 80-85%

Then. . .

Two sets of:
Banded Lat Stretch x 45 seconds per side
Rocking Box Bridges x 6-8 reps (slow and controlled)
Shoulder Mash x 45 seconds per side

Finish with. . .

35-54:
20 Calorie Assault Bike @ 70%
3 Thrusters (100/65 lbs)
15 Calorie Assault Bike @ 80%
6 Thrusters (100/65 lbs)

55+:
20 Calorie Assault Bike @ 70%
3 Thrusters (65/45 lbs)
15 Calorie Assault Bike @ 80%
6 Thrusters (65/45 lbs)

Increase pace through this piece on the rower and focus on rhythmic breathing on the thrusters as your heartrate increases.

A.
35-54:
At game speed
6 Thrusters (100/65 lbs)
6 Chest-to-Bar Pull-Ups
4 Thrusters (100/65 lbs)
4 Chest-to-Bar Pull-Ups
2 Thrusters (100/65 lbs)
2 Chest-to-Bar Pull-Ups

55+:
At game speed
6 Thrusters (65/45 lbs)
6 Chin-Over-The-Bar Pull-Ups
4 Thrusters (65/45 lbs)
4 Chin-Over-The-Bar Pull-Ups
2 Thrusters (65/45 lbs)
2 Chin-Over-The-Bar Pull-Ups

B.
35-54:
“CrossFit Games Open Event 11.6, 12.5 & 18.5”
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thrusters (100/65 lbs)
3 Chest-to-Bar Pull-Ups
6 Thrusters
6 Chest-to-Bar Pull-Ups
9 Thrusters
9 Chest-to-Bar Pull-Ups
12 Thrusters
12 Chest-to-Bar Pull-Ups
15 Thrusters
15 Chest-to-Bar Pull-Ups
18 Thrusters
18 Chest-to-Bar Pull-Ups
21 Thrusters
21 Chest-to-Bar Pull-Ups

If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc…

Scores to beat:
Glenn Waters (45-49) = 129 reps in 2012
Gord McKinnon (50-54) = 116 reps in 2012
Amy Mandelbaum (45-49) = 118 reps in 2012
Mary Beth Litsheim (50-54) = 120 reps in 2012

55+:
3 Thrusters (65/45 lbs)
3 Chin-Over-The-Bar Pull-Ups
6 Thrusters (65/45 lbs)
6 Chin-Over-The-Bar Pull-Ups
9 Thrusters (65/45 lbs)
9 Chin-Over-The-Bar Pull-Ups
12 Thrusters (65/45 lbs)
12 Chin-Over-The-Bar Pull-Ups
15 Thrusters (65/45 lbs)
15 Chin-Over-The-Bar Pull-Ups
18 Thrusters (65/45 lbs)
18 Chin-Over-The-Bar Pull-Ups
21 Thrusters (65/45 lbs)
21 Chin-Over-The-Bar Pull-Ups

Scores to beat:
Denny Hawkins (55-59) = 104 reps in 2012
Scott Olson (60+) = 103 reps in 2012
Marnel King (55-59) = 118 reps in 2012
Betsey Finley (60+) = 82 reps in 2012

C.
10-12 minutes of easy Assault Bike or Rowing

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. 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 18.5 Preparation Tools.