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 20.5 Preparation Tools.
If you’d prefer a short video discussion, please find Tino & Hunter’s post-announcement tips here.
If you have any questions or need suggestions on how to tackle this event, please don’t hesitate to ask in the notes below and we will respond as quickly as possible!
Morning/Deep Learning Session
Mobility & Activation
Band Assisted Lat Stretch x 60 seconds per side
Pec Smash with Lacrosse Ball x 60 seconds per side
Followed by…
Two sets of:
PVC Pipe T-Spine Stretch x 30 seconds
Barbell Shoulder Opener x 30-45 seconds
Softball Hamstring Floss x 30 seconds per side
Followed by…
Two sets of:
Leg Cross-Over Taps x 10 reps per side
Banded Good Mornings x 20 reps
Thoracic Rotation x 5 reps per side
Followed by…
One set of:
Bamboo Bar Overhead Walk x 100 meters
Followed by…
Two sets of:
30 Seconds Scap Push-Ups
30 Seconds Ring-Rows
30 Seconds Sky Divers
30 Seconds Ankle Pulse (right)
30 Seconds Ankle Pulse (left)
30 Seconds Deep Squat Progression
Aerobic Priming Session
Every 8 minutes, for 16 minutes (2 sets) for aerobic priming:
20/15 Calorie Assault Bike
12 Dumbbell Deadlifts (35/25 lbs)
9 Dumbbell Thrusters
6 Renegade Rows
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)
Run 400 Meters
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
Pacing Strategy Session
Two rounds at desired game pace of:
1-4 Muscle-Ups
12 Wall Ball Shots (20/14 lbs)
15 Calorie Row
Rest 2 minutes, then repeat the two rounds.
Friday – Primary Training Session – Open Event
Mobility & Activation
Two sets of:
Wrist Stretch x 30 seconds
Reach Thrus x 10 reps
Banded Overhead/Horizontal Pulls x 10 reps each
Followed by…
Two sets of:
Band Assisted Lateral Walks x 10 each direction
Band Assisted Monster Walks x 10 forward/backward
Followed by…
Two sets of:
30 Seconds Scap Push-Ups
30 Seconds Ring-Rows
30 Seconds Sky Divers
30 Seconds Ankle Pulse (right)
30 Seconds Ankle Pulse (left)
and then …
Three sets of:
30 seconds of Assault Bike @ 80-85%
Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Rocking Box Bridges x 6-8 reps
(slow and controlled)
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Goblet Squat x 15 reps (Light)
Rest 60 seconds
Pacing Primer
Two sets at game pace of:
2-3 Muscle-Ups
10 Wall Ball Shots (20/14 lbs)
10 Calorie Row
1-2 Muscle-Ups
Rest 60 seconds
“CrossFit Games Open Event 20.5″
For time, partitioned any way:
40 Muscle-Ups
80 Calorie Row.
120 Wall Ball Shots (20/14 lbs)
Time Cap: 20 minutes
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Assault Bike Conditioning Option
Every 5 minutes, for 40 minutes (8 sets) for times:
50/35 Calories of Assault Bike
Strongman Accessory Option
A.
Three sets of:
Single-Arm Dumbbell Rows x 6-8 reps each
Rest as needed
Viking Sloth Press x 8-10 alternating reps
Rest as needed
B.
Two sets of:
100-Foot Overhead Yoke Carry
(drop at 50-feet, and come back – go as heavy as possible)
Rest as needed
C.
One set of:
200 Meter Sled Sprint
Immediately followed by. . .
400 Meter Sandbag Carry (Bear hug)
The 200 meters is a full blown sprint. DO NOT PACE IT.
17:04 Rx
Did 13 MUs out of the gate, then 10 rds of 3 MUs/12 WB/8 Cal row.
15:43.
8 sets
5 muscle ups
15 wall balls
10 cal row
Stuck to your task and executed well!
20.5
14:57
4 rounds:
15/10/8/7
30 WBs & 20 cals between each set of MUs.
WBs were unbroken but row was too slow.
So I was a little too ambitious on my WBs sets. 30 was too many – not because I had to break the WBs but because it made me row really slow. I think I’d be better suited breaking it up into 5-6 rounds so I could row faster.
Did you see Brendans strategy and try to go for it?
Hahaha yeah basically. I was considering 4 setting it all day and when I saw that he went for it I decided to go for it too. I figured I’d see if I could handle it. Not much to lose
Ha! Brendans sets were pretty aggressive! I’ve see some good results with this:
Damn numbers. This should be correct:
MU/WB/Row
8/20/10
4/20/10
4/10/10
4/10/10
4/10/10
4/10/10
3/10/10
3/10/10
3/10/-
3/10/-
I like that. I think I need to limit my time on the rower. I don’t usually redo the open workouts. But I think I’m gonna give this one another shot Monday because I botched the strategy so bad this time
It’s a fun one to repeat and you’ll for sure get better!
20.5 – 211 reps
29 wallballs left
Good job Koen! Good job getting through those muscleups! Need to get that tiebreak time though!
20.5 – 11:17. Did 12-10-10-8 MU with 30 wb and 20 cal row after each set
Patrick who?!?! ?
Haha I thought I was gonna beat him and then I broke my last set of wb up 18-12 because I’m a mental midget
Wow nice going man. That is really impressive time
I did it 8 rounds
5-10-15
12.43 I am happy with that
Open done hahaha
You guys have done pretty well considering the Open hasn’t been a priority. Great work!
Yeah those are easily my 3 favorite movements so it was a good way to close out the open – nice work!
20.5
14:07
10 MU 40 WB 35 cal Row
6 MU 20 WB 5 MU 20 WB 4 MU 25 cal Row
6 MU 20 WB 4 MU 10 WB 20 cal Row
4 MU 10 WB 1 MU
Crushed it!!! Awesome work Michele!!
Hi Tino, could you please remember to send me tomorrows workout?
Done!