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 20.1 Preparation Tools.
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.
Mobility and 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
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…
One to 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 @ 85-90% Effort
10 Goblet Squats (32/24 kg)
Rest 60 seconds
Snatch Technique Warm-Up
Two sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Snatch Push Press 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
or
Clean & Jerk Technique Warm-Up
Two sets of:
Clean-Grip RDL x 3 reps
Clean Pull from Below Knee x 3 reps
Hang Power Clean + Push Press x 3 reps
Clean from Below Knee + Push Jerk x 3 reps
*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
A.
Two sets of:
30 Seconds of Assault Bike or Rowing @ 90+%
60 Seconds Rest
Rest 5-10 minutes, but stay warm.
B.
One to Two Rounds of:
3 Ground to Overhead (95/65 lbs)
6 Bar-Facing Burpees
Perform movements and transitions at “game speed,” ensuring that you can “feel” the pace of the event. Then be ready to replicate it when you hear “3,2,1,GO!”
Rest 5-10 minutes, and then…
C.
“CrossFit Games Open Event 20.1”
Ten rounds for time of:
8 Ground to Overhead (95/65 lbs)
10 Bar-Facing Burpees
Time cap: 15 minutes
A. ✅
B. ✅
C. 11:56
Is there anyway that we can get alternative work or continued programming if we are looking to do more or some not doing the open.
-Asking for a friend. Lol.
C. 8+9 (153)
13:49 ?
Did warmup and technique, then warmed up a little with the class and did the workout with them.. 14:23 RX… still can’t believe I finished ??
13:11 Rx IT’S A TRAP! haha In all seriousness, this workout tricks you into thinking you can go faster than you can in the first couple of rounds… If anyone still hasn’t done it yet, make sure you go a little slower than you think you should in the first 1-3 rounds… The 4th round is when you really start to feel it. Then rounds 4-8 is the “grind” and rounds 9-10 you can start to see the light again…. or black out.. whichever you prefer haha Great workout overall, thought I paced it well and don’t plan on doing… Read more »
133, I gave everything?
Awesome push!
Completed most of the warm up. Thought it was great.
20.1- 171 RX ?? just a few more burpees to go!
All snatches unbroken. ? Felt good about it, first competition in 2 years since having my son.
Welcome back Alexis! Now to get those last few burpees on Monday maybe…:)
Warm up was awesome, great primer for the real deal!
12:23 RX, this one took a piece of my soul, fun though!
Thanks Tino!
Great work Jake!!
A. Done
B. Done
C. 178 reps
C. 12:36 rx
Loved the warmup
Good to see the warmup helped!
Warm up- done. This was super helpful!
A) done
B) done
C) 13:22 Rx. Did all power snatches, and Stuck pretty well with the 13:00 pace, slowed a little around round 5 but didn’t fall off anymore. My last set of burpees was my fastest so that made me happy I could still push it through! I’m content with this considering I haven’t worked out yet this week.
Hope your Friday was awesome Tino! Thanks for everything!
Yeah!!!! Solid push today and it looks like you executed perfectly! Congrats!!
Thanks Tino!! I’m happy with this! And thanks for all the notes. Theboacing guide was golden ?
Thanks for the primer, tips, and video!!
Finished in 12:56 with a goal of finishing the workout. I’ll take it ☺️
You did more than finish! You crushed it!! So awesome!!
20.1: 13:48 ?
Prescribed warm ups helped a lot! Attacked this thing with the stupidest mindset, finished the first round in :40 seconds and put myself in a deep dark hole early on!
14:29
Great work Alex!
A. Done
B. Done
C. 7rds Rx (was bad AF)
Not bad at all as long as you have you’re best effort. Baseline to build from!
ROMWOD, 10 min easy echo bike and a mix of the warmup done
C. 20.1 = 120 reps RX (6 rounds + 12 reps) @ 31 weeks.
Clean and jerks as 5/3 the whole way to keep my HR under control and burpees done slow and smooth easing down onto the knees to alleviate some of the pressure on the belly. Overall, my calves were the only thing that lit up, likely from not having run, skipped or jumped since 18 weeks ?.
So awesome! ?? ??
C) did this in a class 13:01
A) Done
B) Done
C) RX CAP 176 reps. Four stupid burpees short of finishing looks like one and done isn’t happening. Was too conservative in the beginning.
Trust your training and fitness! Don’t be scared to make it hurt a little!
Open 20.1
Was fun throwing down with the class/friends today!
14:16 felt good all the way through. Burpees were a bit harder than expected after Rd 5 but managed to keep a good place an not stop.
Nice work Chris!