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 20.3 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!
Warm-Up and Pre-Event Preparation
Assault Bike or Row 10 minutes @ 70-75%
Followed by…
T-Spine Opener
Banded Lat Stretch
Band-Assisted Anterior Pec Stretch
Single-Arm Hang from Bar x 30 seconds each arm
Assault Bike or Row 5 minutes @ 80-85%
Followed by…
Three sets of:
Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Rest 60 seconds
Rocking Box Bridges
x 6-8 reps
(slow and controlled)
Rest 60 seconds
A.
Two sets at game pace of:
4 Deadlifts (225/155 lbs)
4 Handstand Push-Ups
Rest 15 seconds
4 Deadlifts (315/205 lbs)
25-Foot Handstand Walk
Rest as needed
B.
“CrossFit Games Open Event 20.3 & 18.4”
21 Deadlifts (225/155 lbs)
21 Handstand Push-Ups
15 Deadlifts (225/155 lbs)
15 Handstand Push-Ups
9 Deadlifts (225/155 lbs)
9 Handstand Push-Ups
21 Deadlifts (315/205 lbs)
50-Foot Handstand Walk
15 Deadlifts (315/205 lbs)
50-Foot Handstand Walk
9 Deadlifts (315/205 lbs)
50-Foot Handstand Walk
Time cap: 9 minutes
C.
Cervical Decompression and 10 minutes of easy Assault Bike @ 60-65%
B. 117 reps Rx
2018 64 reps
Feel confident with those deadlift
Completed WU
20.3 111 RX
HSPU standard got me on a few reps and I had to slow down on the set of 21 to ensure I got them… it is what it is.. i know that I don’t struggle with HSPU so that was a surprise. Thought the heavier DL would’ve been more an issue.
Felt better about this effort though! Better than last week!
B. 124 ex 7:14 tie break
2018 – 91 Reps
2019 – 100 Reps
2018 I had a real bad pooping dog deadlift at 315, today all reps were solid. I feel a hughe improvement on deadlifts!
B. 134 reps
20.3 – 103 reps
18.4 – 95 reps
Aimed to get to HSW, but real happy overall on the improved score!
Solid improvement Johan!
B. 117 reps Rx in 2018 was 107
Nice work Andrei!
Thank you Tino ?
First workout in a week. Been busy!
Warm up: all done
“20.3”
Women’s RX: (Haven’t pulled a 300# deadlift in a long time so scaled back)
Score: 130. Did one 50’ HSW and did 9/15 reps into the second round of 15
HSPU went well thanks to all that we have done!
Nice work dude. Good to see you back training!
20.3 Rx – 115, tie break 8:32.
Started with strict HSPU but had to go to kipping halfway through each set. Not a fan of how my neck feels. Goal was to get to HSW. Still have a long way to go on HSPU, but happy that I got through them; first time doing Dianne in a long time.
Careful with those HSPU! Glad you made it through unscathed.
Improve 8 more reps in 315 on 15 reps part then 18.4. Need to cut down my break/rest.
21-15-9 deadlift(225) and hspu. 21-9 deadlift (315) and hswalk (50)
Push the pace on “Diane” and trust your fitness!!!
Thank you and I need to
20.3 As Rx
111 reps in 2018 I got 113 reps
Had 45 secs left but shoulders were tired and failed my attempts at getting the handstand walk. Need to do the HS walks more often under stress. May redo on Monday. Change my deadlift sets maybe and see if I can shave some time off to get some more time on hs walks. I felt good all the way through though.
Nice work Chris that’s a big improvement with having so much time for the walk! Lets get that handstand walk on Monday!!
Hey!!! Things feel wicked awesome today! Warmup- ALL OF THIS WAS DONE ? including the extra A) did this too B) 111Rx with strict hspu. I only really kip for competition bc I have how it feels on my neck and head after. ??♀️ I’m old and not really doing this for competition this year. BUT I’m quite happy with this! Finished strict Diane @5:47 and took too long on the heavier DL (finished 21 @ 7:43) then practiced HS walking. I think could have pushed harder today tho. Last time I got 107 Rx kipping and finished close to… Read more »
Haha! Extremely successful session. You go some great work in, were smart and crushed the workout! Awesome job!
Thanks so much Tino! ?
Howdy!
Preparation. Done.
A. Done but instead of the HSW tried to hold a free Handstand.
B. Rx: 112 reps, 8 feet on the HSW after the round of 21 DL @ 315. Very happy that I did better than 18.4 (got 15 DL @ 315 by then), PR’d my Diane (5:03) and got to PR my HSW with one week of daily practice, 5 min every day in the warm up.
Have you all a great weekend!
Yeah buddy!! Awesome work on the PR from 18.4 and “Diane” PR!!
127 reps — I improved my 2018 score by 1 rep. My handstand walks have improved immensely as I remember tumbling pretty bad last time and today it felt very easy. Just needed to buy myself some extra time to get more HSWs in and to have gone faster!
Every rep counts. Great work!
Warm up done
A. Done.
B. 91 reps. 1 RM DL is 95 kg… ? Didn’t do this workout in 2018 because of a herniated disc at lumbar segment.
Good to see you got through this safely. Nice work!
A) done ✅
B) 20.3 = 84 reps ? RX
C) done ✅
The HSPU get you?
Yes ? I had shoulder pain during the HSPU’s
Be safe buddy. Don’t injure yourself or make an injury worse!! Please be smart!
Hello!! A) Done B) 20.3 – 90 reps RX ( I broke everything in small sets, got 2 no reps bc I failed on the HSPU. In a way or another It wasn’t my plan to try to lift the 205 barbell bc is 89% of my PR and not safe for my elbow) First time ever that I did HSPU without an Abmat and I’ve never done this workout before because in 2018 I had my shoulder injury and took me more than 1 year to a fully recovery. I also now have a Diane time! C) Done I’m… Read more »
Such a stud!! Great job!!
Thanks Tino! I’m finally learning to trust in myself and my training ?
Warm ups done
B. 20.3 163 8:07 tiebreak
Dammit 10 more feet I was just so slow on that last walk!!!
Did strict hspu
Last time 153
C. Done
After watching video I had so much time 90 seconds for 9 DLs and HSW! ?♂️?♂️?♂️
Just broke the DLs too many times
Very decent to crush the 2nd part in just 53 sec tho 😀
Haha thanks I had 53 seconds for the last 50 foot walk!
Yeah buddy!!! You crushed it!! Love seeing your improvement! Great work!!!
Thanks Tino! Realllly wanted to finish this one!!
Hello ?
B. 70 reps RX (Last time I had 81 reps RX). Had some no reps on the handstand push-ups. But deadlifts felt solid
Had to get in and get out on this. Approached it just to have fun before I go back to my studying.
Have fun with this one and get back to studying. Hang in there dude!
Did it mostly to PR my DIANE! 4:53 was my new PR time (it was 6:02)! I am happy with it. Then did 21 deadlifts with 120kg!
Awesome work on the “Diane” PR!!!