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.
Morning Session for Deep Learning
Mobility and Activation
Band-Assisted Lat Stretch x 60 seconds per side
Pec Smash with Lacrosse Ball x 60 seconds per side
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
A.
Two sets for max meters/reps of:
3 Minutes of Row or Bike Erg or Run (for meters)
Rest 30 seconds, and then. . .
B.
Complete as many rounds and reps as possible in 3 minutes of:
8/6 Calorie Assault Bike
30 Doube-Unders
Rest 30 seconds, then start the next set.
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.
C.
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 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
D.
Two rounds at desired game pace:
4 Ground to Overhead (95/65 lbs)
8 Bar-Facing Burpees
Rest 60 seconds, and then. . .
Two rounds at desired game pace:
4 Ground to Overhead (95/65 lbs)
8 Bar-Facing Burpees
Primary Training Session – CrossFit Games Open Event 20.1
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
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.
Assault Bike Conditioning Option
Every 10 minutes, for 40 minutes (4 sets):
Assault Bike 100/70 Calories
Strongman Accessory Option
A.
Three sets of:
100-Foot Hand-Over-Hand Rope Pulls
Rest 2-3 minutes
B.
Three sets of:
150-Foot Overhead Yoke Carry
(drop and turn every 50-feet;)
Rest as needed
C.
Three sets of:
60 seconds of Air Squats
100-Meter Sled Sprint (light)
Rest 60 seconds
20.1
13:22
13:37
lungs on fire! Had a good time with the community and generally happy with effort. Stuck to my game plan and did C&press whole time. Fell off a cliff in rd 5 and started breaking C&js into 2 sets, ugh. burpees were smooth and Efficient but spent too much time lookin at the bar. biggest room for improvement is probably in the mental game :/ splits were
R1 :60
R2 1:10
R3 1:12
R4 1:20
R5 1:32
R6 1:34
R7 1:36
R8 1:32
R9 1:35
R10 1:05
Open 20.1 equals an all day Fran lung! 11:08, I was able to maintain right under a minute for the first 5 rounds and then rounds 6,7,8 died at a 1:20 pace, and regained my composure for the last 2 rounds, bringing my pace back down to a 1:07. Snatched the whole workout, first 5 rounds unbroken, last 5 I went 4/4 becaise i could feel myself starting to rest too long after the burpees
Finished with a flush of 3 round of 70cal bike every 10 min, finishing each around 5:45
Did 20.1 in 14:43 I could definitely go faster. But I decided I was not gonna comp in the open this year ????? then some strong man and BS
Competing or not competing give your best effort and have fun with the community ?
12:17
Was hoping for sub 12. But I’ll take it. All snatches and unbroken but had to pause at the top towards the end. Got totally dusted by my training partner who I usually beat (he’s really good at these movements) so that kinda sucked lol but it was my best for the day. On to next week!
Nice work Lucas! Do you not think you would benefit from going Clean & Jerks? Or at least for those later rounds to stop the pausing at the top.
Ehhh I dunno. Every time I try to clean and jerk a 95# barbell i get all out of whack so I just stuck with what I’m used to. It might have saved a little bit of time but not much.
(I apologize in advance for the long story of my life type of post) this one sucked a lot more that I anticipated. For me, the snatches got me. I had to pause at the top of each rep a second or two at later rounds. Everything went unbroken, and burpees went consistent, but not crazy fast, but my snatches slowed down a lot and I did what Tino said not to do, which is take a few breaths before going to the barbell after burpees in middle rounds. I started off with 48-50 sec rounds, dropped to about 1:10-1:20,… Read more »
I am really happy that you are excited for this Open and feeling very motivated.Having a good solid goal is going to take you so much further during workouts. We have talked about the barbell feeling like more of the workout for you. Push yourself to your limits with the barbell. Keep crushing the burpees and the just do your best to limit the rest at the top with the lifts. I definitely encourage relaxed breathes at the top of the lift, however, try not to lose time there. Only take what is absolutely necessary. I am super excited for… Read more »
20.1 – 11:20
Very happy with this (Brendan is my benchmark) considering the lack of consistency last few months and doing it alone in my garage.
That warm up/activation was very helpful for this type of wod as well
Tall boy fitness
Atta boy!
C. 14:46 Rx
did the open wod, for my team so they can use my scrore
got 10:05, it is alright
Still got it!
Haha.
I wasn’t going to do it. But I needed a extra workout. So I was Oki I do it.
My team wants to use my time for trying to qualify for some of the comp.
It was my like 3 workout of the day or something haha
14:10
Nope
14:12 happy to finish open workout ?
Nice work Petr!!
Hopped into class for 20.1, 10:57
Great work!!! Happy?? Would you change anything?
Yeah definitely happy, I’m just doing these for fun this year but I was surprised I didn’t have any issues doing the snatches unbroken the whole way
Wish I could get that time “for fun” ??
Hahaha well I’m too competitive to not hit them hard, but go a little slower on the burpees than you think you need to
Have you not seen all the barbell cycling you’ve been doing?!?!
Didn’t manage to complete the workout. ?
Was on the 9th round — completed the 8 GTO and 2 burpees!
Slowed down so much on the rounds 6-8.
Thinking if I should redo this Sunday afternoon! (It’s Friday evening now in Singapore)
Solid first attempt. If you decide to repeat Sunday rest tomorrow! Get that 10 rounds!!
20.1
11:20
7-8 round a little slow
Tino I advise him to do it again on Monday?
In the afternoon bike
Either rest tomorrow and perform Sunday or train tomorrow, rest Sunday and repeat Monday. What will you change? Happy with your performance?
yes happy. maybe I could improve by 20/25 “