**You will notice that we have differentiated AM and PM sessions for today. If your schedule allows for it then please complete the Deep Learning Session in the morning and 22.2 Event in the PM.
If your schedule does not allow for two sessions in one day then prioritize the PM Session**
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 Preparation
A.
5-10 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 …
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)
finish with …
B.
Two-Three rounds at increasing effort of:
20/15 Calorie Machine of Choice
100 Foot Sandbag/Medball Bearhug Carry
100 Foot Farmer Carry
5 Bar Facing Burpees (use the barbell for your deadlift)
C.
At Desired Game Pace:
30/20 Calorie Assault Bike Sprint
10 Bar-Facing Burpees
5 Deadlifts
8 Bar-Facing Burpees
4 Deadlifts
6 Bar-Facing Burpees
3 Deadlifts
4 Bar-Facing Burpees
35-54: 225/155 lbs
55+: 185/125 lbs
PM Session – Open Event Go Time!
A.
Machine of choice x 5-10 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 sets of:
Banded Good Mornings x 15-20 reps
Rest 60 seconds
30 seconds of Machine of choice @ 80-85%
Rest 60 seconds
Floor Bridge x 6-8 reps (slow and controlled; just press up as much as you’re able to)
Rest 60 seconds
Followed by. . .
Build to your age division deadlift weight
Then. . .
At game pace:
5 Bar-Facing Burpees
5 Deadlifts
5 Bar-Facing Burpees
5 Deadlifts
5 Bar-Facing Burpees
35-54: 225/155 lbs
55+: 185/125 lbs
C.
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
Bar-Facing Burpees
35-54: 225/155 lbs
55+: 185/125 lbs
Time cap: 10 minutes