March 3, 2017 – Invictus Athlete

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 17.2 Workout OR you can purchase all 5 visualizations (a $29.95 value) for only $19.97: Invictus 2017 Open Guided Visualization Workout Bundle!

Morning Training and Rehearsal
A.
Three sets of:
Low Bar Pause Back Squat x 2-3 reps @ 4211
Rest 3 minutes

**No shoes, wide stance, butt back, pause at parallel and focus on getting your shins as vertical as possible. Goal is activation, not maximal loading.

B.
For time, efficiency, and pacing education:
50-Foot Front-Racked Dumbbell Walking Lunges (50/35 lb DBs)
16 Toes to Bar
8 Dumbbell Power Cleans
50-Foot Front-Racked Dumbbell Walking Lunges
8 Bar Muscle-ups
8 Dumbbell Power Cleans
50-Foot Front-Racked Dumbbell Walking Lunges

C.
5-10 Minute Cool Down – Gentle Aerobic Flush

D.
Visualization and Physical Restoration
(You can make this a light mobility session as you breathe and visualize.)

Primary Training Session
A.
5-10 minutes of Rowing and/or Assault Bike @ 55-65%

and then…

One set of:
Banded Hip Distraction x 45 seconds per side
Partner Thoracic Spine

and then…

General Dynamic Range of Motion Warm-Up

and then…

Two to Three sets of:
30 seconds of Assault Bike @ 85-90%
90 seconds of Easy Pedaling

B.
Two sets at game pace of:
30-foot Front-Racked Dumbbell Walking Lunges
6-8 Toes to Bar
4 Power Cleans
30-foot Front-Racked Dumbbell Walking Lunges
2-4 Bar Muscle-Ups
Rest 3-5 minutes

C.
“CrossFit Games Open Workout 17.2”
Complete as many rounds and reps as possible in 12 minutes of:
Two rounds of:
50-Foot Front-Racked Dumbbell Walking Lunges (50/35 lb DBs)
16 Toes to Bar
8 Power Cleans

followed by…

Two rounds of:
50-Foot Front-Racked Dumbbell Walking Lunges (50/35 lb DBs)
16 Bar Muscle-Ups
8 Power Cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

D.
5-10 Minutes of Light Cool Down on Concept 2 or Assault Bike

Strategy Considerations and Preparation Notes
Week 2 favors a little more skill than the pure test of grit that was Week 1. You need to know where to push, and where you’ll need time to maximize this workout. Please be sure to watch this 8-minute video where Tino and I give our primary strategy tips: Invictus Athlete Strategy and Pacing Tips

Bar Muscle-Up Tutorial and Guidance Videos
Bar Muscle-Up Tips and Tutorial
Target Tap Tutorial
Air Chair Swing Tutorial
Arch Under Bar Jump to Support
Banded Bar Muscle-Up Stomps
Deep Bar Dips

Mental Preparation
Please download Heidi Fearon’s Open Workout Guided Visualization for 17.2

Video Review
If your goal is to finish in a qualifying spot for Regionals, you need to film all of your Open events. After the event, I would encourage you to watch the performance in its entirety to confirm adequate video quality and that all movement standards were met. If you have questions or would like a second opinion on whether your repetitions would count if the video was reviewed, please send it over noting the exact time periods in the video that you want us to review for quality.

“Satisfaction lies in the effort, not in the attainment, full effort is full victory.” – Mahatma Gandhi