March 9, 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

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

B.
Three sets of:
Safety Bar or Low Bar Pause Squat x 3-4 reps @ 33X1
(perform barefoot, and use for activation – not trying to build to your heaviest load)
Rest as needed

C.
Three sets of:
15 Double Unders
6 Overhead Squats (115/80 lbs)
15 Double Unders
3 Muscle-Ups
15 Double Unders
6 Alternating Dumbbell Snatches (50/35 lbs)
15 Double Unders
3 Bar Muscle-Ups

The purpose of this session is to learn your transitions – where you’ll place the barbell and dumbbell, how you’ll set them down. 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.
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

B.
10 minutes of low-intensity Assault Bike or Row @ 70%

and then…

Band Assisted Hip Flexor Stretch x 60 seconds per side (add in 3-5 pulses)
Deep Squat Progressions x 5 reps

When the running clock reaches 8:00…

Upper Body Warm-Up

When the running clock reaches 10:00…

3-5 Sets of:
30 Seconds of Assault Bike or Rowing @ 90+%
60 Seconds Rest

Rest 5-10 minutes, but stay warm.

C.
Three sets of:
115/80 lb Overhead Squat x 5 reps
(bring your grip in each set)
Rest as needed

Followed by…

One to two sets at game speed of:
30 Double Unders
6 Overhead Squats (115/80 lbs)
3 Muscle-Ups
6 Alternating Dumbbell Snatches (50/35 lbs)
3 Bar Muscle-Ups

You should be hot and sweaty by the end of your warm-up piece ready to attack the workout!

D.
“CrossFit Games Open Event 18.3”
Two rounds for time of:
100 Double-Unders
20 Overhead Squats (115/80 lbs)
100 Double-Unders
12 Ring Muscle-Ups
100 Double-Unders
20 Dumbbell Snatches (50/35 lbs)
100 Double-Unders
12 Bar Muscle-Ups

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 be sure to watch the video interview with Nuno Costa immediately after he performed 18.3 on Thursday night. 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 18.3 Preparation Tools.