March 10, 2017 – Masters Program

For the 2017 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 17.3 Workout.

If you can get into the gym earlier and test this out then perform the following:
A.
Please check out our friend, and newly minted Physical Therapist Michael Tancini’s Movement Prep Video for 17.3

Empty Barbell Snatch Complex
(5 reps of each, two times through the complex)
Snatch-Grip RDL
Snatch Pull from Below Knee
Muscle-Snatch
Overhead Squat
Snatch Push Press
Snatch Balance (fast to receiving)
Hang Power Snatch
Snatch from Below Knee

and then …

For time, efficiency, and pacing education:
Two rounds for time of:
7 Chest-to-Bar Pull-Ups
5 Squat Snatches
35-49: 135/95 lbs
50-54: 95/65 lbs
55+: Chin-Over-the-Bar Pull-Ups; 75/45 lbs
One round for time of:
8 Chest-to-Bar Pull-Ups
4 Squat Snatches
35-49: 185/135 lbs
50-54: 135/95 lbs
55+: Chin-Over-the-Bar Pull-Ups; 105/75 lbs

Primary Session
A.
Assault Bike x 4-5 minutes @ light pace (conversational)

and then …

Two sets of:
T-Spine Hold on Foam Roller x 45 seconds
Band-Assisted Perfect Stretch x 45 seconds per side
Band-Assisted Lat Stretch x 45 seconds per side

and then …

Dynamic Based Warm-Up based on your personal preference or what Michael Tancini suggested in his video.

and then …

Four sets of:
30 Seconds Assault Bike @ 85-90%
30 Seconds Easy Pace

and then …

One set of:
5 Chest-to-Bar Pull-Ups
4 Squat Snatches
5 Chest-to-Bar Pull-Ups
3 Squat Snatches
35-54: 95/65 lbs; 135/95 lbs
55+: Chin-Over-the-Bar Pull-Ups; 75/45 lbs; 105/75 lbs

CrossFit Open 17.3
35-54:
Prior to 8:00, complete:
Three rounds of:
6 Chest-to-Bar Pull-Ups
6 Squat Snatches (95/65 lb.)
Then, three rounds of:
7 Chest-to-Bar Pull-Ups
5 Squat Snatches (135/95 lb.)

*Prior to 12:00, complete three rounds of:
8 Chest-to-Bar Pull-Ups
4 Squat Snatches (185/135 lb.)

*Prior to 16:00, complete three rounds of:
9 Chest-to-Bar Pull-Ups
3 Squat Snatches (225/155 lb.)

*Prior to 20:00, complete three rounds of:
10 Chest-to-Bar Pull-Ups
2 Squat Snatches (245/175 lb.)

*Prior to 24:00, complete three rounds of:
11 Chest-to-Bar Pull-Ups
1 Squat Snatch (265/185 lb.)

*If all reps are completed, time cap extends by 4 minutes.

55+:
Prior to 8:00, complete:
Three rounds of:
6 Chin-Over-the-Bar Pull-Ups
6 Squat Snatches (75/45 lb.)
Then, three rounds of:
7 Chin-Over-the-Bar Pull-Ups
5 Squat Snatches (105/75 lb.)

*Prior to 12:00, complete three rounds of:
8 Chin-Over-the-Bar Pull-Ups
4 Squat Snatches (135/95 lb.)

*Prior to 16:00, complete three rounds of:
9 Chin-Over-the-Bar Pull-Ups
3 Squat Snatches (155/115 lb.)

*Prior to 20:00, complete three rounds of:
10 Chin-Over-the-Bar Pull-Ups
2 Squat Snatches (185/135 lb.)

*Prior to 24:00, complete three rounds of:
11 Chin-Over-the-Bar Pull-Ups
1 Squat Snatch (205/155 lb.)

*If all reps are completed, time cap extends by 4 minutes.
*Squat snatches or power snatches with overhead squats permitted.

If you don’t make it past the 12:00 mark, then complete the following:

Five rounds, for time, of:
Assault Bike x 15/12 calories
Double-Unders x 40 reps
Box Jump x 15 reps
Push-Up x 10 reps

35-54: 24/20″
55+: Double-Unders x 30 reps; 24/20″; step-ups okay

Strategy Considerations and Preparation Notes
Please watch Cj Martin and Tino Marinis video as they go over strategy for 17.3 You also have the option of reading the movement consideration notes in this handy packet.