March 22, 2019 – Invictus Athlete

Are you #intheopen? Add our hashtags to your profile to be included in our Invictus custom leaderboard. Use #INVICTUSATHLETE to see how you stack up against your fellow Sea of Green competitors!

For the 2019 Open season, Invictus Athletes’ Camp coach Heidi Fearon has created a bundle of visualizations that will help you find a mindset for optimal performance. Please click here to download your visualizations.

If you are planning to prioritize the Open, please follow the “Open Priority Plan” for your training. If you plan to train through the Open, please follow the “Invictus Athlete Plan” – which will include normal training sessions and options, with the Open workout scheduled as your primary conditioning session.

Primary Strength Session
Clean Technique Warm-Up
(5 reps of each, three times through the complex with barbell)
Clean-Grip RDL
Clean Pull from Below Knee
Front Squat
Hang Power Clean + Push Press
Clean from Below Knee + Jerk

Followed by…

One set of:
115/75 lb Power Clean (no foot movement) + Push Press x 3 reps
Rest as needed

One set of:
135/95 lb Power Clean + Push Jerk x 3 reps
Rest as needed

One set of:
155/105 lb Clean + Split Jerk x 3 reps
Rest as needed

A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps

Build over the course of the 4 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.

Followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Muscle Clean x 2 reps

B.
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk

*Sets 1-2 = 2 reps @ 70%
*Sets 3-4 = 2 reps @ 80%
*Sets 5-6 = 1 rep @ 85%
*Sets 7-8 = 1 rep @ 90%
*Sets 9-10 = 1 rep @ 93-95%

C.
Every minute, on the minute, for 5 minutes:
Back Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there.

Open Priority Plan
AM Session
T-Spine Opener per Julien

Followed by…

Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps

Followed by…

Glute Activation Series x 20 seconds on the rig/20 seconds off the rig x 2 sets each side

Followed by…

One set of:
Banded Monster Walks x 10 steps forward and backward
Banded Lateral Walks x 10 steps each direction

Followed by…

Upper Body Warm-Up Series x 10 reps each

A.
Three sets of:
30 seconds of Assault Bike @ 80-85%
Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Rocking Box Bridges x 6-8 reps
(slow and controlled)
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Goblet Squat x 15 reps (Light)
Rest 60 seconds

B.
10-12 minutes of easy Assault Bike

PM Session
Primary “Open Event” Session
Two sets of:
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
(focus on glute activation and maintaining a hollow position)
Rest as needed

10 Minutes of Assault Bike or Rowing @ 70-75%

Followed by…

Three sets of:
Inchworm Walk

x 3 reps
Hamstring Floss x 10 reps per leg
Russian Baby Makers x 10 reps

Followed by…

5 Minutes of Assault Bike or Running @ 80-85%

Followed by…

Three sets of:
Banded Lat Stretch x 45 seconds per side
Rocking Box Bridges

x 6-8 reps (slow and controlled)
Shoulder Mash x 45 seconds per side

Followed by…

20/15 Calorie Assault Bike @ 70%
30 seconds Rest
15/10 Calorie Assault Bike @ 80%
30 seconds Rest
10/7 Calorie Assault Bike @ 90%

A.
At game speed…
6 Thrusters (95/65 lbs)
6 Chest-to-Bar Pull-Ups
4 Thrusters (95/65 lbs)
4 Chest-to-Bar Pull-Ups
2 Thrusters (95/65 lbs)
2 Chest-to-Bar Pull-Ups

B.
“CrossFit Games Open Event 19.5”
Complete rounds of 33, 27, 21, 15 and 9 reps for time of:
Thrusters (95/65 lbs)
Chest-to-Bar Pull-Ups

Time cap: 20 minutes

C.
10-12 minutes of easy Assault Bike or Rowing

Please click here for our 19.5 Preparation Tools

Invictus Athlete Plan

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Strength Accessory Option
A.
Three sets of:
Pause Dumbbell Overhead Press x 10-12 reps @ 32X1
Rest as needed
Pronated Wide-Grip Strict Pull-Ups x 10-12 reps
Rest as needed

B.
For completion:
400 Meter Sandbag Carry (Bear Hug)

Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry.

Assault Bike Conditioning Option
Four sets of:
45 seconds of Assault Bike
Rest 60 seconds
Rest 2 minutes after the fourth interval then repeat for a total of three sets.

Gymnastics Skills Option
Against a 3-Minute running clock…
“Strict Cindy”
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
Rest 60 seconds and then repeat for a total of SIX sets. Continue where you left off on the previous set.