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!
Session One
A.
Every 2 minutes, for 20 minutes (10 sets):
Clean
*Sets 1-3 – 2 reps @ 65-75%
*Sets 4-6 – 1 rep @ 75-80%
*Sets 7-8 – 1 rep @ 80-85%
*Sets 9-10 – 1 rep @ 85-90%
B.
One or Two Rounds for time of:
25-Foot Overhead Walking Lunges (95/65 lbs)
8 Bar-Facing Burpees Over the Barbell
25-Foot Overhead Walking Lunges
8 Chest-to-Bar Pull-Ups
*Perform this at 90% effort and note round splits for the 1-2 rounds you perform. This will help you determine your pacing when you tackle this later in the day.
C.
15-20 minutes of light stretching and visualization
Session Two
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 and Kelly Starrett’s MobilityWOD:
Banded Pec Stretch
T-Spine Opener
Banded Lat Stretch
Band Assisted Anterior Pec Stretch
5 minutes of Assault Bike or Running @ 80%
10 minutes of Dynamic Range of Motion, Activation and Movement Preparation
5 Sets of:
30 Seconds of Assault Bike or Rowing @ 90+%
60 Seconds Rest
Rest 5-10 minutes, but stay warm.
One to Two 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 and then . . .
B.
“CrossFit Games Open Event 16.1”
Complete as many rounds and reps as possible in 20 minutes of:
25-Foot Overhead Walking Lunges (95/65 lbs)
8 Bar-Facing Burpees Over the Barbell
25-Foot Overhead Walking Lunges
8 Chest-to-Bar Pull-Ups
C.
5-10 Minutes of Light Cool Down on Concept 2 or Assault Bike
——————————————-
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
Strongman done
Rows: 1:44.7 – 1:44.3 – 1:43.9
Nice job on Friday Ruben! Are you happy with your score?
Burpees and longer workouts I feel are more a weakness for me so I was happy with the effort and result. But I have been considering a redo, what do you think?
I think it is just going to depend on how you feel with your soreness and how you feel about all the other possible movements left. It is in that good score range, but not going to be a top score for yourself like you will have on some other workouts probably.
265-delighted with this, submerged myself into the darkness and hung out there for 15mins
Thanks guys, felt everything came together today from the last few months
Glad to hear it!
Session 1: A) up to 250 felt good B) 1:21: 1 round on cruise control maybe 90% still got my heart rate up but nothing that I could not handle. Session 2 Did everything you said CJ thank you so much, just tried to keep moving. 1 and done thankfully to this programming. I can’t thank you all enough. 16.1: 287 (maybe one or two reps more) For all of you still having to do this you really need to set the time goals and have someone keep you to them like CJ said. Everyone who follows this programming will… Read more »
I like what you have to say
Session 1
A: 205×2,
220×2,235×2,250,255,265,275,285,295,305
Session 2
16.1-270 reps. Not sure if I will redo this. Felt like I pushed pretty hard. Maybe clean up a few transitions. Any advice would be very appreciated!
What helped me is having a bump plan the goal was to get into the 13th round. I ended up only making into the 12th. I had a plan to get into the 13th and into the 11th which was the bare minimum for myself. The times that I needed to be on both. You need to ask yourself do you think you can dig deeper or did you really pour it out. Cause if so be happy with it and don’t demoralize yourself trying to get a better score. I was really hurting at 10 minutes in. Looking back… Read more »
16.1-208….I’m happy but going to retest on Monday! My quads felt really fatigued going into this. Maintained a 2:30 pace until the end, sets of 4 c2b(still one of my weak movements) and burpees felt smooth, wasted time on the transitions though.
Great job to everyone who went so far!!!!
273 – redo on Sunday…there’s more room there. There was a chunk in the middle where I lost some focus and my transitions got a bit too long. C2B were easy sets of 8 and the burpees actually moved at the pace I wanted them to, methodical. Just took too much time picking up for the lunges. Can’t do that. I won’t fail on the lunges, suck it up I can breathe later 😉 Goal is 290+ on Sunday!
273 is a great score Beth you should be extremely pleased with that attempt! Pick up that barbell on the lunges and breathe!
Thanks! I got 279 reps yesterday. I’ll take it and hope that holds up ok. Developed a lot of congestion with a slight cold or allergies over the weekend, so lots sinus rinses and decongestants to have some use of my nose 🙂 Moving on to 16.2!
261. I told myself I had to get 10. And that’s exactly what I did. Gave it my absolute all. No regrets. Picked up the bar when I didn’t want to. Kept my breathing and pacing on Burpees like I planned.
Didn’t feel to confident to start the open but now I’m I feel ready.
Awesome job leaving it all out there!
Thank you tino. I think that is a pretty decent score for this being my first serious year of training for the open.
Just done
296
Solid bro
Good job Rubes!
Awesome score!
260 reps.
I’m bummed with this score. I thought I was pacing but I came out too hot. 1st round was 1:10. I fell apart late with the burpees. Lunges and chest to bars were all unbroken.
I think you have more man, knowing you and the scores you have posted give it another go. I think you can get in the 280s
Thanks Max. I hope I can attack it better with time management. I’m starting to feel more sore today than yesterday. Bar facing Burpees are the worst for me i have to be a little more consistent down the stretch with those. Really awesome score for your 1st time. I’ll try to match your effort
Yea man, right after the workout I felt fine. I woke up the following day, felt normal amount of fatigue that I would for a Friday session. Did Saturday’s programing and a few hours after my legs were sore and still are this morning.
Tell me how you do man on the second go at it.
Good learning now you need to slow your pace and find consistency. Keep moving on the burpees and use the lunges to breath. Consistent pace throughout!
Session 1
A. 205, 215, 225
240, 240, 240
255, 255
270, 270. Stuck with lower percentages.
Waited 30 min…..
Session 2
B. 16.1 =266
Started off strong. Lunges and pull ups were smooth. Burpees were rough.
260
Just did 16.1 and I am extremely happy with getting 242! RX. So so happy. Everything went perfect and everything went unbroken. Listened to the visual two times and it helped!!!
Awesome score!
262
The assault bike wod destroyed me on Wednesday. Did anyone find the lunges to be incredibly hard today? My quads were lit up and athletes I usually destroy at my box beat me or came close and didn’t complain about their quads at all.
My quads were sore before the workout started. Wasn’t sure if it was the workout or the snow plow yesterday.
I wasn’t sore before but definitely fatigued. I couldn’t clean 85% today either. No one at my box says their quads hurt so I’m praying it was the assault bike wod.
Mine weren’t sore either they were just fatigued and burned way sooner than usual.
Ok, I’m hoping that’s not the case on Monday. I’m glad it wasn’t just me
Did only session 2
The warmup and 16.1
16.1 = 304 reps
Solid work buddy!
Dude big time score!
Huge score!
Session 1:
A. Clean and Jerk (did jerks too because apparently I can’t read…) ended at 195 for the last 2 sets. Felt good.
B. Ran through a couple of rounds – 1:24/1:30 This is gonna get spicy! Just trying not to overthink this 🙂
Will do 16.1 tonight at our Friday Night Lights.
You’ve got this.
263! Pullups were on! Happy with it. Plus no pain in back during squat cleans ??
Nice job Shely!
Awesome score Shelly!
Session 1
A. Cleans up to 315
B. Two rounds in 2:48. 1st in 1:22. Heart rate was 174… Maybe too aggressive here haha
Cleans up to prescribed percent. Ending at 185. Felt good and strong. Well rested. Walked through 16.1. First round 1:30. Ended second round at 3:38. Figured out my step count. Will be hitting this tonight. Probably went out a little fast in practice on the first round but my adrenaline gets so high. Will be doing the visualization to help keep me calm.
How are you guys doing the video? Having someone actually following you or a stationary point? Guess gym set up is important….
I used a go pro with wide lense, seems to be the only way. It’s obvious HQ wants us to do this start at big affiliates.