October 11, 2019 – Masters Program

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 start the season off on the right foot. 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 20.1 Preparation Tools.

For the 2019 Open season, Invictus Athletes’ Camp coach Heidi Fearon has created a bundle of visualizations that will help you find a mindset for optimal performance. Please click here to download your visualizations.

Dynamic Mobility, Activation and Warm-Up
10 minutes of low-intensity Assault Bike or Jogging @ 70%

Followed by…

Band Distracted Hip Flexor Stretch x 45 seconds per side
(while in this position, bring your arms overhead and and reach back for a few pulses)
Thoracic Rotation Drill x 10 rotations

and then …

Against a running clock…

Leg Reach x 16 reps (8 per leg)
Banded Triceps Stretch x 45 seconds per side
Bent-Over DB Reverse Flies x 20 reps (use very light weight)

When the running clock reaches 5:00…

Upper Body Warm-Up

When the running clock reaches 8:00…

One to Two sets of:
60 second row or Assault Bike @ 70-75% Effort
Reverse Hyper or Barbell Good Mornings x 15 reps (light)
Rest 60 seconds
60 second row or Assault Bike @ 85-90% Effort
10 Goblet Squats (35-54: 24/16 kg; 55+: 16/12 kg)
Rest 60 seconds

Snatch Technique Warm-Up
Two sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Snatch Push Press x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps

*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs (55+: 65/45 lbs)

OR

Clean Technique Warm-Up
Two sets of:
Clean-Grip RDL x 3 reps
Clean Pull from Below Knee x 3 reps
Hang Power Clean + Push Press x 3 reps
Clean from Below Knee + Push Jerk x 3 reps

*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs (55+: 65/45 lbs)

Two sets of:
30 Seconds of Assault Bike or Rowing @ 90+%
60 Seconds Rest

Rest 5-10 minutes, but stay warm.

One to Two Rounds of:
3 Ground to Overhead
6 Bar Facing Burpees

35-54: 95/65 lbs
55+: 65/45 lbs

Perform movements and transitions at “game speed,” ensuring that you can “feel” the pace of the event. Then be ready to replicate it when you hear “3,2,1,GO!”

Rest 5-10 minutes, and then…

“CrossFit Games Open Event 20.1”
Ten rounds for time of:
8 Ground to Overhead
10 Bar Facing Burpees

Time cap: 15 minutes

35-54: 95/65 lbs
55+: 65/45 lbs

Strategy Notes will be updated later this evening.

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RICHARD BAGLEY
RICHARD BAGLEY
October 14, 2019 2:59 pm

8 RDS + 6 GTO…….STARTED SN, ENDED W PC&J

Tom Ring
Tom Ring
October 14, 2019 3:40 am

20.1 that sucked
First Rd 1:15
Only finished 9 rds crap felt heavy today
Did sets of 4&4 for snatches and

Marie Martensson
Marie Martensson
October 12, 2019 8:56 am

20.1 completed in 13:49 min

Marie Martensson
Marie Martensson
October 13, 2019 10:32 am

Also attempted strict ring muscle-ups after 20.1 and hit my first ever!! Uploaded to Facebook.

Piotr Ziarniecki
Piotr Ziarniecki
October 12, 2019 4:54 am

14:59

David Masso
David Masso
October 12, 2019 4:50 am

Completed 7 rounds and 5 snatches. Could definitely do it again.

Gerald Smith
Gerald Smith
October 11, 2019 8:34 pm

14:21 dont think I’m gonna redo it

Litsa Olsson
Litsa Olsson
October 11, 2019 8:07 pm

2 burpees from finish
So close!!!

Vivian Mao
Vivian Mao
October 11, 2019 9:13 am

14:51 but think I will repeat. Went out a little too fast and had to stop to tie my shoe and check my phone. ?

JEREMY WILLIAMSON
JEREMY WILLIAMSON
October 11, 2019 8:01 am

9 rds + 8
Started to hurt rounds 5-6 so I slowed down… Definitely finish-able if you can handle burpee volume and have more mental fortitude 🙂

GIANNI SOLDI
GIANNI SOLDI
October 11, 2019 4:37 am

8 rounds/8 p. Snatch + 5 burp. Fac. Bar

Andrea Moon
Andrea Moon
October 11, 2019 4:23 am

That was exhausting for an old woman at 64 I completed 5 rounds +8 burpees. I am not use to jumping over bar. Only jump when I have to?

Andrea Moon
Andrea Moon
October 11, 2019 11:18 am
Reply to  Nichole DeHart

Thank you

Tom Ring
Tom Ring
October 11, 2019 3:57 am

Take this day to feel out the workout since haven’t felt well.
Warm up felt good and I did 5 rds to feel the pace out.
8:09 1 St Rd was 1:10. Tested UB snatches 4/4’s and singles
2 rds UB/ 2 w/ 4&4 1.w/ 4 singles 4 singles.
Lungs felt good