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 SecondsDeep 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 – 55-75/35-55lbs
Then build to a 135/95 lb; 115/65 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
5 Cleans
1-3 Muscle-Ups OR Large Ring Swings
35-54: 20/14 lbs to 10/9′ target; 135/95 lbs
55+: 20/10 lbs to 9′ target; 115/65 lbs
Rest 3-5 minutes and then. . .
At Game Pace:
25-30 Calorie Row
15-20 Toes to Bar
15-20 Wall Ball Shots
7-10 Cleans
2-5 Muscle-Ups OR Large Ring Swings
Cool Down
10-15 minute aerobic flush on machine of choice
PM Primary Training Session – Open Event
Mobility, Prehab & Warm-Up
A.
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
B.
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 (medium weight)
10 Kettelbell Swings (medium weight)
5 Snap Pulls
3 Peekaboo Swings
C.
Two sets of:
5 Hang Muscle Clean
5 Hang Power Clean
5 Power Clean
5 Front Squats
*Set 1 – empty bar
*Set 2 – 55-75/35-55lbs
Then build to a 135/95 lb; 115/65 lb Clean
*As you build the barbell start grooving the motor patterns for ttb and muscle-ups.
D.
One to two sets at game pace of:
15 Calorie Row
10 Toes to Bar
10 Wall Ball Shots
5 Cleans
1-3 Muscle-Ups OR Large Ring Swings
Rest as needed
35-54: 20/14 lbs to 10/9′ target; 135/95 lbs
55+: 20/10 lbs to 9′ target; 115/65 lbs
“CrossFit Games Open Workout 23.1”
Complete as many rounds and reps possible in 14 minutes of:
60 Calorie Row
50 Toes to Bar
40 Wall Ball Shots
30 Cleans
20 Muscle Ups
35-54: 20/14 lbs to 10/9′ target; 135/95 lbs
55+: 20/10 lbs to 9′ target; 115/65 lbs
I don’t think the title of your article matches the content lol. Just kidding, mainly because I had some doubts after reading the article.