November 1, 2019 – Masters Program

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!

AM Session
Deep learning for Open Event

Dynamic Mobility, Activation and Warm-Up
T-Spine Opener per Julien

and then …

Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps

and then …

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

Pistol Progressions
Two sets of:
Pistol Squat Negatives (please hold onto a rack for assistance) x 3 reps per leg @ 41A1
Band Assisted Ankle Pulse x 15 reps per side
Candlestick Roll to Pistol Squat Balance x 5 reps per leg

Notes:
If you struggle with the Candlestick Roll to Pistol Squat Balance the hold a 5-10 lbs plate in front of you and see if the counterbalance of the weight helps ‘pull’ you into position.

Warm-Up with empty bar
Two sets of:
Overhead Squat x 5 reps @ 3211 (Bring grip in each set)
rest as needed

Two sets of:
Front squat x 5 reps @ 2010
Rest as needed

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; 55+: 75/55 lbs

Clean & Jerk Prep
In 6-8 attempts, build to approximately 185/115 lbs for males (55+: 155-165 lbs), and 145-155 lbs for females (55+: 105-115 lbs). Do not build heavier than 85% of your 1-RM

Game Pace
One set of:
At desired Game Pace:
10 Box Jumps (24/20″)
5 Clean & Jerks (95/65 lb)
10 Box Jumps (24/20″)
5 Clean & Jerks (135/85 lb.; 55+: 115/75 lb.)
10 Box Jumps (24/20″)
1-3 Clean & Jerks (185/115 lb.; 55+: 135/95 lb.)
10 Single-Leg Squats; 55+: 10 Box Step-Ups with Medicine Ball

Primary Training Session
Dynamic Mobility, Activation and Warm-Up
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…

Squat Rock x 60 seconds

Finish with. . .

Two sets of:
60 second row or Assault Bike @ 70-75% Effort
Pistol Squat Negatives (please hold onto a rack for assistance) x 3 reps per leg @ 41A1
Rest 60 seconds
60 second row or Assault Bike @ 75-80% Effort
Candlestick Roll to Pistol Squat Balance x 5 reps per leg
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

Warm-Up with empty bar
Two sets of:
Overhead Squat x 5 reps @ 3211 (Bring grip in each set)
rest as needed

One set of:
Front squat x 5 reps @ 2010
Rest as needed

Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed

Followed by…

One set:
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; 55+: 75/55 lbs

Clean & Jerk Prep
In 6-8 attempts, build to approximately 185/115 lbs for males (55+: 155-165 lbs), and 145-155 lbs for females (55+: 105-115 lbs). Do not build heavier than 85% of your 1-RM

Game Pace
One set of:
At desired Game Pace:
5 Clean & Jerks (95/65 lb.)
5 Box Jumps (24/20″)
3-4 Clean & Jerks (135/85 lb.; 55+: 115/75 lb.)
5 Box Jumps (24/20″)
1-2 Clean & Jerks (185/115 lb.; 55+: 135/95 lb.)
10 Single-Leg Squats; 10 Box Step-Ups with Medicine Ball

“CrossFit Open Event 20.4”
For time:
30 Box Jumps (24/20”)
15 Clean and Jerks (95/65 lb.)
30 Box Jumps (24/20”)
15 Clean and Jerks (135/85 lb.)
30 Box Jumps (24/20”)
10 Clean and Jerks (185/115 lb.)
30 Single-Leg Squats
10 Clean and Jerks (225/145 lb.)
30 Single-Leg Squats
5 Clean and Jerks (275/175 lb.)
30 Single-Leg Squats
5 Clean and Jerks (315/205 lb.)

55+:
For time:
30 Box Jumps (24/20”)
15 Clean and Jerks (95/65 lb.)
30 Box Jumps (24/20”)
15 Clean and Jerks (115/75 lb.)
30 Box Jumps (24/20”)
10 Clean and Jerks (135/95 lb.)
30 Medicine Ball Step-Ups (20/14 lbs)
10 Clean and Jerks (155/105 lb.)
30 Medicine Ball Step-Ups (20/14 lbs)
5 Clean and Jerks (185/125 lb.)
30 Medicine Ball Step-Ups (20/14 lbs)
5 Clean and Jerks (205/145 lb.)