Morning Rehearsal and Activation Session
A.
15-20 minutes of light aerobic work. Get your body moving and blood flowing.
B.
Two rounds for time at 95-100%:
9 Thrusters (95/65 lbs)
35 Double Unders
Rest until fully recovered, and then…
Two rounds for time at 95-100%:
9 Thrusters (95/65 lbs)
35 Double Unders
Note not only your times for both of these, but also your perceived rate of exertion. Remember you will accumulate 10 rounds of this, so if you’re more gassed from one than the other, that will be important to take into consideration.
Be efficient, and be flexible. Play with the pace at which you attack thrusters, and note how aggressive you can be without risking inconsistency with your double-unders.
C.
Two sets of:
L-Seated Dumbbell Press x 4-6 reps @ 2111
Rest 60 seconds
Glute-Ham Raises x 6-8 reps
Rest 60 seconds
Reverse Hypers 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.
Primary Training Session
A.
5-10 minutes of Rowing and/or Assault Bike @ 55-65%
and then…
One set of:
Banded Hip Distraction x 45 seconds per side
Partner Thoracic Spine
and then…
General Dynamic Range of Motion Warm-Up (your personal routine, or look at Michael’s movement prep for inspiration)
and then…
Two to Three sets of:
30 seconds of Assault Bike @ 85-90%
90 seconds of Easy Pedaling
B.
Three sets of:
Banded Good Mornings x 15-20 reps
Rest 60 seconds
6-8 Rocking Box Bridges (slow and controlled)
Rest 60 seconds
C.
Two rounds of:
12/8 Calorie Assault Bike or Row @ 85-90%
9 Thrusters (95/65 lbs)
20 Double Unders
D.
“CrossFit Open Workout 17.5”
Ten rounds for time:
9 Thrusters (95/65 lbs)
35 Double Unders
E.
5-10 Minutes of Light Cool Down on Concept 2 or Assault Bike
——————————————-
Strategy Considerations and Resource Links for Event 17.5
Heidi’s Guided Visualization for 17.5
Please read our written notes for movement, strategy and pacing considerations: Invictus 17.5 Prep Notes
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.
Did it again and got the exact same ? And it hurt so much more today
Went back and checked the video (what actually recorded the whole thing this time! ?) and I think I can take 1 second off
7:55, not super happy, but redoing it today didn’t go well, and my groin is still strained, so I’m DONE-ZO. Thanks for everything throughout the Open, coaches!! My first year making Regionals and my first year as an Invictus athlete…coincidence??
Your first year?! Wow! ?? You are awesome!!
8.34 I was really disappointed with my time after as I hoped for 8 and perceived effort was very high. I wasn’t sure I could do better so was unhappy that it wasn’t good enough (I. Wanted to be closer to cjs recommendation on 7.30 since I am on the line of regionals..33rd) I looked at the video and am more happy now but not satisfield. Transitions were a little sloppy relating to the rope and getting on the bar.compared myself to katrin and the pace was good on the movements ..now I’m sure I can get closer to 8… Read more »
Have a look at your split times and also tighten up those transitions. To many people are losing time between movements.
Yeah it was the transitons for sure…I watched it back…if I am disciplined with the changes and can’t put rope down faster I can save time for sure!
Get it lady!
I felt the exact way Charlie, and I watched my video today and realized my transitions weren’t super fast, but I wasn’t unhappy with my performance, just my time. I redid it today and tried to speed double unders up, and after missing five before my fourth round was over, I realized I needed to stick with my normal speed. Just focus on making your transitions faster, not your actual movements, because just hitting the gas pedal from the start didn’t work for me. Good luck!!!
Thanks kt! I really appreciate the advice…my double unders aren’t bullET proof so I won’t be speeding those up its too risky for me…I am going to just try and focus on transitions. ..goin to try and count down from 5 each time and make sure I’m on the next mobe met by the end.
Well done on your open by the way…you’ve been getting some awesome scores! Good job on getting to regionals! X
9:29, did not go well
8:26 everything UB throughout, minimal resting. Pretty happy with this! If I were to redo, only thing I would change is maybe looking at the time on the clock towards the last few rounds to know where I was, but gave it everything
Great work Torey!
9:22 right after dinner and feeling fat. Lol. Gave myself some excuses this week to not “go to the dark place”. This should have been something I did really well with, I had slower transitions than I wanted and feel off of fitness this week because of the basketball situation.
I will say this!! My girlfriend has convinced me to stay with the program because of all the options it offers/ flexibility in the training schedule! I’m excited.
Thanks guys. I am looking forward to a full solid year of Invictus Athlete program and reaching many of my goals
You’re girlfriend seems pretty smart 🙂
Excited to watch your progress!!
9:15 .. kinda happy about this but if I felt motivated I would’ve got sub 9
Wasn’t feeling this. One and done. Need a break from CF and gonna focus on weightlifting for the next 2 weeks. Got U-25 Championships beginning of April
Great work dude! Keep us posted on your weightlifting progress!!
I have my WL coach that I have been working with since June of last year. I’ve been doing the weightlifting he’s been writing for me since then, other than during the open. He wrote it for me on a daily basis to coincide with what I was doing here. Seemed to work pretty well and did not plateau at all. Went from a 223 total to 260 while still getting fitter
9:25 on 17.5. Unbroken thrusters with several trip ups on dubs. Only rounds 1, 2 & 10 were unbroken dubs. Not sure about a redo but if I can eliminate half of the trip ups I can get sub 9. Overall happy with this score and the entire open. Now way I’m ranked where I am without Invictus.
Great work Jesse! Love seeing that your hard work is showing over the Open!
10:53
Kinda frustrated with it, but then again I’m never satisfied. Ha
Always aiming to be better! You can go sub 10 🙂
8:40 on 17.5. Unbroken and one trip on dubs. Happy with it because its not a wheelhouse wod but im going to give it another go because my team is on the bubble. Every second counts!
8:19. Not happy with my performance, going again Monday. Need to make it hurt more.
Need to be aggressive dude. Trust your fitness and use that monster engine of yours!
9:25 🙁
why you disappointed?!
Because I’m defining my success in relation to others instead of my effort and ability to execute ? Pity party over haha
Be proud of your effort dude! Walk away from each event knowing you couldn’t have done any more!
Working on this myself! Jake I used to struggle with the same thing, you are a monster man
17.5 = 9:41. One trip on the DU’s. Everything else unbroken. I’ll take it! One and done ✅
Great work Matt!
17.5 score was 9:38. Unbroken thrusters. Couple trips on dubs. Fun workout. Not sure if I want to redo this one.
17.5 = 10:34 unbroken on thrusters, couple trips the first 2 rounds of double unders, then I settled in.
Excited for the next year of training, motivated to get better. Thanks to all the coaches and support on this program!
Nice work Noble! Excited to see your progress continue into the off season
Two rounds for time at 95-100%:
9 Thrusters (95/65 lbs)
35 Double Unders
1:30- did fast thrusters but tripped on dubs- ankle not quite there- 8
Rest until fully recovered, and then…
Two rounds for time at 95-100%:
9 Thrusters (95/65 lbs)
35 Double Unders
1:18- did contolled thrusters and Dubs went better and smoother. 7
C.
Two sets of:
L-Seated Dumbbell Press x 6 reps @ 2111
Rest 60 seconds
Glute-Ham Raises x 6 reps
Rest 60 seconds
Reverse Hypers x 15 reps
Rest 60 seconds
7:48 Kept telling my self one more rep, when I rested I tried to make it as quick as possible. Good luck everyone!
Solid work Nick!
Great time dude!
9:53. Used today as a pacing day as usual. Only one trip up on DU. Other than that all UB. Can definitely shave time off.