February 17, 2023 - Invictus Athlete Program

See below for the 23.1 CrossFit Games Open Resources

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)