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. 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 20.4 Preparation Tools.
If you’d prefer a short video discussion, please find Tino & Hunter’s post-announcement tips here.
If you have any questions or need suggestions on how to tackle this event, please don’t hesitate to ask in the notes below and we will respond as quickly as possible!
Morning/Deep Learning Session
Mobility & Activation
T-Spine Opener by Julien Pineau
and then …
Shoulder Circuit
Biceps Openers x 10 reps
Xiopang x 10 reps
Bent-Over Rows x 10 reps
Biceps Curl + Push x 10 reps
Two sets of:
30 Seconds Scap Push-Ups
30 Seconds Ring-Rows
30 Seconds Sky Divers
30 Seconds Ankle Pulse (right)
30 Seconds Ankle Pulse (left)
30 Seconds Deep Squat Progression
A.
Complete as many rounds and reps as possible in 15 minutes of:
5 Double Dumbbell Push-Press (35/25 lbs)
10 Alternating Double Dumbbell Reverse Lunge (Farmers Hold)
200 Meter Run
5 Double Dumbbell Thrusters
10/7 Calorie Assault Bike
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
B.
Empty Barbell Movement Primer
Two sets of:
Overhead Squat x 5 reps @ 3211 (Bring grip in each set)
rest as needed
Followed by…
Two sets of:
Front squat x 5 reps @ 2010
Rest as needed
Followed by…
Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed
Followed by…
Two sets:
5 reps of each, three times through the complex with barbell
Clean-Grip RDL
Clean Pull from Below Knee
Hang Power Clean + Push Press
Clean from Below Knee + Jerk
*Set 1 – Empty Barbell
*Set 2 – 115/75 lbs
C.
In 6-8 attempts, build to approximately 185-205 lbs for males, and 115-125 lbs for females.
Followed by…
One or two sets for times of:
10 Box Jumps (24″/20″)
5 Clean & Jerks (95/65 lbs)
10 Box Jumps (24″/20″)
5 Clean & Jerks (135/85 lbs)
10 Box Jumps (24″/20″)
1-3 Clean & Jerks (185/115 lbs)
10 Single-Leg Squats
Primary Training Session
Warm-Up, Mobility & Activation
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
Followed by…
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)
Followed by…
Squat Rock x 60 seconds
Followed by…
Two sets of:
60 second row or Assault Bike @ 70-75% Effort
Reverse-Hyper or Barbell Good Mornings x 15 reps (light)
Rest 60 seconds
60 second Row or Assault Bike @ 75-80% Effort
10 Goblet Squats (32/24 kg)
Rest 60 seconds
60 second Row or Assault Bike @ 80-85% Effort
5 Tall Box Jumps
(jump as high as you can and land as softly as possible, then step down)
Rest 60 seconds
Empty Barbell Movement Primer
Two sets of:
Overhead Squat x 5 reps @ 3211 (Bring grip in each set)
rest as needed
Followed by…
Two sets of:
Front squat x 5 reps @ 2010
Rest as needed
Followed by…
Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed
Followed by…
Two sets:
5 reps of each, three times through the complex with barbell
Clean-Grip RDL
Clean Pull from Below Knee
Hang Power Clean + Push Press
Clean from Below Knee + Jerk
*Set 1 – Empty Barbell
*Set 2 – 115/75 lbs
A.
In 6-8 attempts, build to approximately 225-245 lbs for males, and 145-155 lbs for females. Do not build heavier than 85% of your 1-RM.
Followed by…
One set at desired Game Pace of:
5 Clean & Jerks (95/65 lbs)
5 Box Jumps (24″/20″)
3-4 Clean & Jerks (135/85 lbs)
5 Box Jumps (24″/20″)
1-2 Clean & Jerks (185/115 lbs)
10 Single-Leg Squats
B.
“CrossFit Games Open Event 20.4″
For time:
30 Box Jumps (24″/20″)
15 Clean & Jerks (95/65 lbs)
30 Box Jumps (24″/20″)
15 Clean & Jerks (135/85 lbs)
30 Box Jumps (24″/20″)
10 Clean & Jerks (185/115 lbs)
30 Single-Leg Squats
10 Clean & Jerks (225/145 lbs)
30 Single-Leg Squats
5 Clean & Jerks (275/175 lbs)
30 Single-Leg Squats
5 Clean & Jerks (315/205 lbs)
Time cap: 20 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.
Strongman Accessory Option
A.
Three sets of:
200-Foot Yoke Carry (100′ out & back)
Rest 2-3 minutes
B.
Three sets of:
200-Foot Farmer’s Carry (100′ out & back)
(as heavy as possible)
Rest 2-3 minutes
C.
Three sets of:
60 seconds of Sandbag Squats (light)
100 Meter Sled Sprint (light)
Rest 60 seconds
Assault Bike Conditioning Option
Eight sets for max calories of:
2 minutes of Assault Bike
Rest 90 seconds
A. 200 reps. Completed rd of 225 and finished pistols at 16:38. Had a 5# clean PR at 275 (!) and a pretty lofty attempt at a 20# PR jerk ??♂️
Fun workout and happy with the days effort and mindset. Definitely felt like all the interval c&js this cycle helped prepare a ton!
Good luck everyone and have a great wkend 🙂
Yeah buddy!!! Huge congrats on the clean PR! Now to jerk it!! Great to see your training paying off!
20.4
200 reps (0/5 @ 275)
Tiebreak = 13:40
This one stung the ego a bit. Missed the jerk twice at 275. Clean was super easy – missed the jerk out front. It’s just a confidence thing again. Been the story of my clean and jerk for a year now. Very frustrating.
Did you get any video of your jerks that you can post to FB?
Yeah I’ll post it now.
Open Wod done
It was my 3 workout today
Started with the
Last weeks assault bike session
Then after that I did a good wod
How did it go?
Did alright. I wanted 1 lift with the heavy ended up taking 5 haha time 19.45
5 at 315?
Yeps
Finished the wod
Great work!!
20.4 – finished the pistols before 315 at like 18:40, then got absolutely buried by my 1 attempt at 315 (so I think I got 235?)
First time doing pistols or regular box jumps in a long time so pretty happy that they felt smooth
Great work dude!! Feeling good going into Filthy 50?
Definitely – I’d feel better if they’d start putting out some workouts but hopefully soon. Did you figure out if you’re gonna be there?
Unfortunately not. We will be heading to Argentina in December
Hi Tino, can i have tomorrow’s program to do today because i am doing the open tomorrow? My email is g.theodoros@yahoo.com
Done!
Thanks Tino!