See below for the 23.1 CrossFit Games Open Resources
Attacking the CrossFit Open with an Unconquerable Mindset
Ring Muscle-Up Tips Video with Masters Athlete Jenn Ryan
CrossFit Invictus Open Tips 23.1 Blog
AM Session – Deep learning for Open Event
Mobility, Activation & Warm-Up
A.
3-5 Minutes Easy Pace on Assault Bike, BikeErg or Row
and then …
T-Spine Pulse on Box or Bench x 60 seconds (pulse)
Scap Ring-Rows x 5 reps
Ring-Rows x 10 reps (slow and controlled)
V-Ups x 15 reps
and finish with …
5 Superman/Hollow Swings on Pull-Up Bar
5 Scap Pull-Ups
5 Strict Pull-Ups
B.
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
C.
Two rounds at increasing effort of:
20/15 Calorie Machine of Choice
100-Foot Sandbag Bearhug Carry
100-Foot Farmer’s Carry
D.
Two sets of:
5 Hang Muscle Clean
5 Hang Power Clean
5 Power Clean
5 Front Squats
*Set 1 – empty bar
*Set 2 – 65-75/45-55lbs
Then build to a 135/95 lb Clean
*As you build the barbell start grooving the motor patterns for ttb and muscle-ups.
E.
For movement quality and efficiency:
Two rounds of:
45 second Row
6-8 Toes to Bar
10 Wall Ball Shots (20/14lb.)
5 Cleans (135/95lbs)
1-3 Muscle-Ups
Rest 3-5 minutes and then. . .
At Game Pace:
25-30 Calorie Row
15-20 Toes to Bar
15-20 Wall Ball Shots (20/14lb.)
7-10 Cleans (135/95lbs)
4-7 Muscle-Ups
Cool Down
10-15 minute aerobic flush on machine of choice
Friday – PM Session (Primary Training Session – Open Event)
Mobility, Activation & Warm-Up
Band Distracted Pec Stretch x 60 seconds per side
Band Distracted Tricep Stretch x 60 seconds per side
and then …
Two sets of:
Single Leg Hip Bridge x 8-10 reps per leg
Y’s, T’s, W’s x 5 reps each
Banded Squats x 5 reps @ 3211
A.
Two to Three sets at ascending intensity:
15/10 Calories of Assault Bike, Ski Erg or Rowing
5 Superman/Hollow Kips on Pull-Up Bar
10 Goblet Squats (24/16 kg)
10 Kettlebell Swings (24/16 kg)
5 Ring Pull-Ups
B.
Two sets of:
5 Hang Muscle Clean
5 Hang Power Clean
5 Power Clean
5 Front Squats
*Set 1 – empty bar
*Set 2 – 65-75/45-55lbs
Then build to a 135/95 lb Clean
*As you build the barbell start grooving the motor patterns for toes to bar and muscle-ups.
C.
One to two sets at game pace of:
15 Calorie Row @ desired 23.1 pace
10 Toes to Bar
10 Wall Ball Shots (20/14 lbs)
5 Cleans (135/95 lbs)
1-3 Muscle-Ups
Rest as needed
“CrossFit Games Open Event 23.1/14.4”
Complete as many rounds and reps possible in 14 minutes of:
60 Calorie Row
50 Toes to Bar
40 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
30 Cleans (135/95 lbs)
20 Muscle-Ups
Top score in 2014 = 277 (Rich Froning)
Top scores from 23.1 Announcement = 287 reps (Lazar Dukic) and 266 reps (Laura Horvath)
23.1 Tips & Strategy Video Link: coming soon
23.1 Movement Demo Video Links: coming soon
Ring Muscle-Up Demo Video (with Invictus Masters Athlete Jenn Ryan)
Your article helped me a lot, is there any more related content? Thanks!
Crossfit Open 23.1/14.4: 175 reps RX. Pacing on my Rowing, T2Bs, and WBs were good. Kept those to sets of 5. Then did singles for my Cleans @ 135#, but started to get dizzy. Still happy with my results.
Well don’t have access to rower, high pull up bar, wall ball and to rings, so didn’t do it 😀 picked an older session from the books and did that.
244 RX 8:33 tie break was very happy the shoulder/lat allowed me to get this done!
189 reps
Everything good until the muscle up .
But I’m ok
23.1 RX – 226 reps Tie break – 8:38 Row – 2:32; 1450-1500 cals on damper 3 T2B – 20/15/15 WB – 20/20 Cleans – 5/5/5/5/5/5; TNG 5-7 sec between sets to shake arms. MU – 5 reps per minute broken 3/2; no misses Row – started at 13:00; 1750-1900 cals on damper 3 Didn’t do in 2014 b/c I had just had shoulder surgery. One and done this time. If I had to do again I’m not sure I would change anything. Transitions and rest periods were good, didn’t waste time standing around. I did it exactly how I… Read more »
Good job! Are your usual using lower damper settings? Back in the Crossfit gym, I’ve usually used ~7, should have go lower maybe?
Thank you. Yes, I am always at 3. I used to gut it out at a higher setting but found I was fatiguing faster. I experimented with lower settings and settled on 3. I pull at a higher stroke rate per minute but I generate more power output without as much fatigue and for longer before fatigue sets in.
Will definitely play with this one next time I’m around a c2 rower 👍
Great job man
Thank you.