Make sure to check out our blog post on 22.2 here for general strategy & tips.
Strategy Considerations and Preparation Notes
Please click the link below for our full list of preparation notes to help you all perform to the best of your ability and start the season off on the right foot. For years we reserved these notes only for our personal clients, but we’ve been blessed with the growth of this Invictus Athlete community, and we want to see you all succeed this season.
Please click here for our 22.2 Preparation Tools
AM Session Deep learning for Open Event
Warm-Up and Pre-Event Preparation
10 minutes of low-intensity Assault Bike or Jogging @ 70%
Followed by…
Band Distracted Hip Flexor Stretch x 45 seconds per side
(while in this position, bring your arms overhead and and reach back for a few pulses)
Thoracic Rotation Drill x 10 rotations
and then …
Against a running clock…
Leg Reach x 16 reps (8 per leg)
Banded Triceps Stretch x 45 seconds per side
Bent-Over DB Reverse Flies x 20 reps (use very light weight)
When the running clock reaches 5:00…
When the running clock reaches 8:00…
Three rounds at increasing effort of:
20/15 Calorie Machine of Choice
100 Foot Sandbag Bearhug Carry
100 Foot Farmer Carry
5 Bar Facing Burpees (use the barbell for your deadlift)
At Desired Game Pace:
30/20 Calorie Assault Bike Sprint
10 Bar-Facing Burpees
5 Deadlifts (225/155lbs)
8 Bar-Facing Burpees
4 Deadlifts
6 Bar-Facing Burpees
3 Deadlifts
4 Bar-Facing Burpees
PM Session
Mobility & Activation
A.
Machine of choice x 10 minutes @ 70-75%
Then. . .
Banded Pec Stretch
T-Spine Opener
Banded Lat Stretch
Single-Arm Hang from Bar x 30 seconds each arm
Assault Bike or Row 5 minutes @ 80-85%
Then. . .
2 Minutes of Couch Stretch (right leg)
Rest 60 seconds
2 Minutes of Couch Stretch (left leg)
B.
Two to Three sets of:
Banded Good Mornings x 15-20 reps
Rest 60 seconds
30 seconds of Machine of choice @ 80-85%
Rest 60 seconds
Rocking Box Bridges x 6-8 reps (slow and controlled)
Rest 60 seconds
Followed by. . .
Build to 225/155lbs Deadlift
Then. . .
At game pace:
5 Bar-Facing Burpees
5 Deadlifts (225/155lbs)
5 Bar-Facing Burpees
5 Deadlifts (225/155lbs)
5 Bar-Facing Burpees
Finish with. . .
Two sets of:
30 Seconds of Machine of choice @ 90+%
60 Seconds Rest
Rest 5-10 minutes, but stay warm.
“CrossFit Games Open Workout 22.2”
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts (225/155lbs.)
Bar-Facing Burpees
Time cap: 10 minutes
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.
Open Prep Back Squat CNS Primer Option
Three sets of:
5 Back Squats @ 50-60% @ 3211
Assault Bike Option
Twenty sets of:
Assault Bike 30 seconds @ 30 minute test pace + 1-2 RPM
30 seconds rest