March 8, 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.

Open Priority Plan
AM “Deep Skill” Session
10 Minutes of Assault Bike or Rowing @ 70-75%

One set of:
Bench T-Spine Opener x 60 seconds
Band Assisted Lat Stretch x 45 seconds per side
Band Assisted Hamstring Floss x 45 seconds per side

and then …

Three sets of:
Inchworm Walk x 3 reps
Russian Baby Makers

x 10 reps

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

Then. . .

Three sets of:
Shoulder Mash x 45 seconds per side

B.
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

C.
At Game Pace:
50-Foot Dumbbell Overhead Walking Lunge (50/35 lb DB)
12 Dumbbell Box Step-Ups (24″/20″)
12 Strict Handstand Push-Ups
50-Foot Handstand Walk

For the Overhead Walking Lunges, perform 25-feet with DB in one hand, then practice switching to the other hand for the 25-foot walk back. Similarly, for the Box Step-Ups, perform 6 reps with the dumbbell on each shoulder, practicing a quick transition from one shoulder to the next without stopping. For the Strict Handstand Push-Ups, perform the 12 reps in 3 or more sets, practicing your ideal timing for rest periods between various rep schemes you see yourself utilizing. For example, perform 4, rest 2 breaths, perform 3, rest 2 breaths, perform 3, rest 3 breaths, perform 2. This will start to give you a sense of how to establish some discipline around your resting periods so that they don’t get too extended. For the Handstand Walk, practice your kick-ups to ensure that your hands start behind the lines every time you kick up into a handstand.

Primary “Open Event” Session

A.
10 minutes of low-intensity Assault Bike or Row @ 70%

and then …

Band Assisted Hip Flexor Stretch x 60 seconds per side (add in 3-5 pulses)
T-Spine Hold on Foam Roller x 60 seconds
(Slowly lower and raise the hips while the t-spine is on the foam roller)

When the running clock reaches 8:00…

Upper Body Warm-Up

B.
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

C.
Two sets @ Game Pace of:
25-Foot Dumbbell Overhead Walking Lunge (50/35 lb DB)
10 Dumbbell Box Step-Ups (24″/20″)
5 Strict Handstand Push-Ups
25-Foot Handstand Walk
Rest as needed

D.
Two to Four sets of:
20 Seconds of Assault Bike or Rowing @ 90+%
Rest 70 seconds

Rest 5-10 minutes, but stay warm.

E.
“CrossFit Games Open Workout 19.3”
For time:
200-Foot Dumbbell Overhead Walking Lunge (50/35 lb DB)
50 Dumbbell Box Step-Ups (24″/20″)
50 Strict Handstand Push-Ups
200-Foot Handstand Walk

Time Cap = 10:00

Both the lunges and handstand walk must be broken into 25-foot intervals, with 5-foot segments. You may not walk more than 25-feet in one direction without turning and walking back.

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 19.3 Preparation Tools

Invictus Athlete Plan
Primary Strength Session
Snatch Technique Warm-Up
Three sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps

*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
*Set 3 – 95/65 lbs

A.
Every 2 minutes, for 18 minutes (9 sets) of:
Snatch from Mid Patella x 1 rep

*Sets 1-3 – 75-79% of 1-RM Snatch
*Sets 4-6 – 80-84%
*Sets 7-9 – 85%

B.
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 – 1 rep @ 85%
*Set 7 – 1 rep @ 85-90%
*Set 8 – 1 rep @ 90+%
*Set 9 – 1 rep @ 90+%
*Set 10 – 1 rep @ 90+%

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.

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:
Alternating Single-Arm Arnold Press x 8-10 reps
Rest 30 seconds
Wide Grip Pull-Up x 12 reps
Rest 30 seconds
Weighted Stationary Dips x 10-12 reps @ 20X1
(place the weights on a dip belt behind you so that the plates rest against your butt – it will help you focus on more triceps engagement)
Rest 30 seconds
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Rest 60 seconds

B.
Three sets of:
15-20 GHD Sit-Ups
Immediately followed by. . .
50-Foot Front Rack Kettlebell Walk (32/24 kg)
Immediately followed by. . .
45 seconds of Goblet Squats (32/24 kg)
Rest 90 seconds

Assault Bike Conditioning Option
Three rounds for max calories of:
60 seconds of Assault Bike
Rest 60 seconds
Rest 2 minutes, and then repeat for a total of 3 sets.
(To be clear, you’ll spend 9 working minutes on the bike.)

Aerobic/Gymnastics Option
Three rounds of:
1000 Meter Row

Immediately followed by…

Five rounds of Strict “Cindy”:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats