For the 2016 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.
You’ll be able to purchase each visualization individually for only $5.99 each, starting with Invictus Guided Visualization: Open 16.1 Workout OR you can purchase all 5 visualizations (a $29.95 value) for only $19.97: Invictus 2016 Open Guided Visualization Workout Bundle!
A.
10 minutes of low-intensity Assault Bike or Jogging @ 70%
10 minutes of Mobility work – focus efforts on opening up the shoulders. For examples of upper body mobility work, check out these videos:
T-Spine Opener
Banded Lat Stretch
Band Assisted Anterior Pec Stretch
5 minutes of Assault Bike or Jogging @ 80%
10 minutes of dynamic and activation movement prep
5 Sets of:
30 Seconds of Assault Bike or Jogging @ 90+%
60 Seconds Rest
Rest 5-10 minutes but stay warm.
1-2 Rounds of:
25’ Overhead Walking Lunges (95/65 lbs)
4 Burpees over the Barbell
25’ Overhead Walking Lunges (95/65 lbs)
4 Chest-to-Bar Pull-Ups (55+ Chin-Over-the-Bar Pull-Ups)
@ desired pace of the workout
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 but stay warm and then . . .
B.
CrossFit Games Open 16.1
Complete as many rounds and reps as possible in 20 minutes of:
25-Foot Overhead Walking Lunges
8 Bar-Facing Burpees Over the Barbell
25-Foot Overhead Walking Lunges
8 Chest-to-Bar Pull-Ups (or Chin-Over-the-Bar Pull-Ups for 55+ divisions)
40-54: 95/65 lbs for Overhead Walking Lunges; Chest-to-Bar Pull-Ups
55+: 65/45 lbs for Overhead Walking Lunges; Chin-Over-the-Bar Pull-Ups
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Strategy Considerations and Resource Links for Event 16.1
Heidi’s Guided Visualization for 16.1
Equipment Considerations
Set-Up and Spacing Considerations
Warm-Up and Mobility Suggestions
Overhead Walking Lunges Movement Suggestions
Chest-to-Bar Pull-Ups and Burpee Movement Suggestions
Pacing Strategies and Considerations
198
Living on a big hill has many cool aspects to it. The views are amazing, the sun seems to shine brighter and the neighbourhood is quiet. One little aspect to living on this glorious hill I never thought of was finding a flat 25 foot track to do some walking lunges on. After lunging uphill and down this hill the views, the bright sun and the neighbours became, for a brief moment, a pain in the A$$. Then the time was up and I was back to the beautiful serenity of the Gold Coast ?
Masters 45-49 (159 Rx) Went out a bit too fast for sure and it hit me on second set of burpees. I plan on attempting again with a goal of 7 Rds.if my knees allow. For me this was about shoulder capacity and my lack of confidence in that department…I didn’t want to drop the bar during the lunges, which I didn’t) however, that meant extra transition times. C2B unbroken on first round and then 4/4 for remaining rounds. I will go with 4/4 on my second attempt.
Well that was a lesson in crossfit. Felt good at the start. 1st round felt solid, then i looked at clock to see how long it took and that was that. Kept up a rhythm as much as imcould. Lunges were average, i dont recall how many times i dropped the bar on the over the line rep. Maybe 4-5times. Which killed me. 6 rounds in total. 156 reps. Little dissappointed but it is what it is, next week is coming. Visualization was great. Thanks for the warm up plan, even planned the wod with times etc. wrote it onthe… Read more »
195 RX
Surprisingly slow at Burpees and CTB felt apart quickly. Goal is 8 Rounds or at least 200+.
So interesting weekend. Tried it Friday at 10 PM, after judging at the gym for 5 hrs and mentally wasn’t there so stopped after 3 rds in 6 min. Did it today and went out to fast. 1:26 first rd and it was a fight from the start. Did listen to the 16.1 visualization. Just not sure how to incorporate, but it did relax me and reminded me during workout to breath. Got 205 reps but truly believe I have 9-10 rds in me. Lunges destroy me every time and were very slow. Burpees were a train wreck after 3… Read more »
I would suggest writing out your strategy pacing for each round to help prevent you from going to fast out of the gate!
I was just going to say that. I had my husband watch my video and he said the same thing. The first 3 rounds I did really fast like 1:22- 1:45 ish. I am going to see how I feel in the AM. There is a group doing the workout tomorrow so maybe I will do it then. If not then Monday afterwork. Any suggestions to help with recovery. I had a hard time eating yesterday and today due to my nerves. I get all amped up. I did take two epsom salt baths and if I dont do it… Read more »
Rx – 180 – didn’t feel totally wasted at the end, but probably will not do this again. feeling it a little today
178, I don’t think I am doing this again….That was brutal. My C2B killed me not being able to link them together. OHL my wrist went numb at end and couldn’t feel my hand, I might have had my wrist wraps to tight…:) Good luck everyone!!
We’ve seen people get a great score by doing single chest to bar pull ups but they are aggressive about getting back on those bars for their singles and they push during those lunges.
233 but not sure if I did it right. I am a Masters 55, My weight is 45# and I used a barbell. i could not verify if I should use.
45# barbell
35# barbell w/ 5# plates
15# barbell w/ 10# plates
Do you know where this is clarified in writing? Should I redo workout another way?
Thank you!!!
I believe it is on the scorecard Litsa!
I just got a response from cf HQ. They said as long as its 45# so I’m good. Thank you!
195
Really wanted to finish round of 8. Kept a steady pace and just tried to keep moving. If I were to redo I would drop bar behind me and not in front this transition cost me at least 4-5 second s each round. Programming, strategy, and warm up were spot on. Thanks
236 (9 rounds+2 reps); had five rounds at 10:00 but couldn’t sustain it. Got really hard the last 6 minutes and I couldn’t pick up the pace. I gave it all I had. C2B felt good and were UB until last set. Pretty sure I’m one and done on this one. Thanks for the programming!
Awesome job leticia!! Great pace!!
Wow Leticia way to go! Thought this one would be a good one for you as I’ve gathered you have a good engine on you ;). Well done!
Thank you 🙂 It was painful!
Thanks Holly!
Fantastic Leticia! Whoo hoo! You killed it.
Thanks Tracy! I saw your score right after I finished….don’t think I could’ve caught you even if I knew 🙂
216, Got hard real quick, was hoping for better, but not sure if I can do that one again, will have to see how I feel Sunday. Some smoking fast scores here!
Great job!
Great job Pete!
Thanks Vince, Thanks Tom!
Awesome score, noce work
So now I know why we did all those 30+ minute emoms and all those reverse lunges and every other lunge under the sun. Thank you Nichole for your amazing programming.
Great job!
245 tried to finish round 10 damn it! It was long and I wanted to die the last 3 minutes! I don’t really want to do that one again, but will if Nichole thinks I should.
Amazing work everyone!
Great job!!
Thanks Pete!
Great job Tracy!
Thanks Leticia!
Awesome work!
Killer score Tracy!
Excellent score!!
Great work Tracy! Rest tomorrow and lets assess – do you think you can get 10 rounds?
I honestly don’t think I can. I went unbroken aside from the last round of CTB I did 6 and 2
I saw your post to Corey. I think I maybe can get 10 rounds… I went out of the blocks super fast like 1:22-1:44 ish. I had my husband watch my video and he said the same thing. The first 3 rounds I did really fast like 1:22- 1:45 ish. I am going to see how I feel in the AM. There is a group doing the workout tomorrow so maybe I will do it then. If not then Monday afterwork. Any suggestions to help with recovery. I had a hard time eating yesterday and today due to my nerves.… Read more »
Listen to some visualizations and make sure you get some good fuel in you for the workout! Epsom salt bath is great as well as any e-stem if you have access to it!
Visualizations are huge in the world of gymnastics. I have been doing that from the age of 11. 🙂 With that being said. I redid 16.1 today. I got 149 reps. Not a whole lot more but I was very close to finishing the 10th round. So 9 +15. I really did my best. My legs were still a little sore. Thank you for all your help, support and advice. I tweaked my ankle but I really don’t know when or how I did it. It will be ok with a few days rest.
Smoking fast Tracy! Nice Job!
Way to go Tracy!!!!
Beast mode right theere
170 was really trying to get 8 rds
256. Was trying hard for 10 rounds!
Wow, excellent job Vince!!
Way to bust it open!
Animal!
152 was aiming for 6 rounds I was 4 shy…
Still recovering….
195 reps – felt good on my C2B and pretty happy with overall performance. My legs are going to hate me. Good luck everyone!
221. Not sure if I’ll do it again or not. The warm up seems pretty spot on and the movement considerations and strategies were as well. Thanks Nichole!
Jay you smashed it! Aww man wish you were here to do these WODS with me. 🙁 Glad you did so well! Keep it up!
Thanks Tracy! I hope ur shoulder is well, this should be ur jam! Wish I was there to do it with u!
Jay I had a cortisone shot on Tuesday. It definitely helped. I also have been going to Chich every week for PT. And… I am doing the workout again today! Must be crazy but I am going to try to get 10 rounds! Totally miss training with you. It still stinks working out by myself. But at least we can compare notes on here! Have a nice Sunday! Rest up 16.2 is coming up. LOL
Yeah, I miss our workouts together too! And…..I’m going to do that one again too! Not sure if it will be in the morning or this evening. Not sure if I can get a better score or not but I think I owe it to myself to try, just a few reps could have a big impact!
177 REPS
Plan on redoing this Monday and feel if I push a little harder on pullups through first few rounds and transition faster to lunges I can pick up the last 5 pull-ups and get the lunges and some burpees into round 7. My legs were fine on the lunges, but tried moving hands in a bit which threw me off at first but should feel much better on Monday. Fun workout, and hopefully they will have some more interesting WODs like this throughout the open.
Good job Sean!