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 20.3 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
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…
Followed by…
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
A.
Four sets of:
20 second Assault Bike (90% Effort)
4 Handstand Push-Ups
Rest 15 seconds
20 second Assault Bike (90% Effort)
25-Foot Handstand Walk
Rest 2 minutes
The sole intention of this session is for you to practice your handstand push-ups to the new movement standard. Dorsiflex like your life depends on it. The difference between making your handstand push-ups count and doing extra work is going to be in your discipline to dorsiflex and bring your feet together at the top of your rep. You also need to practice kicking up into your handstand walk behind the line – we don’t want you to kick up, then get called back by your judge.
B.
10-12 minutes of easy Assault Bike
Primary Training Session
Warm-Up and Pre-Event Preparation
Assault Bike or Row 10 minutes @ 70-75%
Followed by…
Banded Pec Stretch
T-Spine Opener
Banded Lat Stretch
Band-Assisted Anterior Pec Stretch
Single-Arm Hang from Bar x 30 seconds each arm
Assault Bike or Row 5 minutes @ 80-85%
Followed by…
Three sets of:
Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Rest 60 seconds
Rocking Box Bridges x 6-8 reps
(slow and controlled)
Rest 60 seconds
A.
Two sets at game pace of:
4 Deadlifts (225/155 lbs)
4 Handstand Push-Ups
Rest 15 seconds
4 Deadlifts (315/205 lbs)
25-Foot Handstand Walk
Rest as needed
B.
“CrossFit Games Open Event 20.3 & 18.4”
21 Deadlifts (225/155 lbs)
21 Handstand Push-Ups
15 Deadlifts (225/155 lbs)
15 Handstand Push-Ups
9 Deadlifts (225/155 lbs)
9 Handstand Push-Ups
21 Deadlifts (315/205 lbs)
50-Foot Handstand Walk
15 Deadlifts (315/205 lbs)
50-Foot Handstand Walk
9 Deadlifts (315/205 lbs)
50-Foot Handstand Walk
Time cap: 9 minutes
C.
Cervical Decompression and 10 minutes of easy Assault Bike @ 60-65%
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 8 minutes, for 40 minutes (5 sets) for times:
80/60 Calories of Assault Bike
Strongman Accessory Option
A.
Three Sets of:
Landmine Rows x 6 reps each arm
Rest as needed
B.
Two sets of:
200-Foot Overhead Yoke Carry
(drop at 50-feet, and come back – go as heavy as possible)
Rest as needed
C.
Three sets of:
400 Meter Run
Max Rep Bearhug Sandbag Squats
Rest 90 seconds
Choose a load that will allow you to get 12-15 reps but if you can squeeze out a couple extra then don’t be scared to go for it!
20.3
147 reps (1/9 deadlifts @ 315. Tiebreak was 8:25)
2018 was 141 (15 DL + 25’ HSW)
So a decent improvement but I think I have it in me to finish. I was a tad over confident with 315. Should have done smaller sets to start off. Came back to bite me.
I really messed up on the handstand push ups with no reps and having to stay at the top of the pushup a few extra seconds each time to achieve the standard. Got 139 reps, last time 111 (couldn’t handstand walk back then). My “Diane” was faster this time, and even with the no reps I still did everything unbroken, just really slow hspu which cost me precious time I needed for the walks. I really need to be finishing this workout on monday. Any help or tips appreciated especially for the hspu, though I’m pretty sure Hunter will have… Read more »
Awesome improvement Alexandra! Make sure you’re dorsiflexing on those HSPU and bringing your feet together at the top. Make sure you kick straight up on the walks and limit that transition time!
I just watched my video and the HSPU took me several seconds each rep. Easily a minute or a minute and a half total extra time lost… I was dorsiflexing, I just had to wait at the top of the rep and extend more. I really think it was because the mat was sinking so my hands were lower. And then I got exhausted from that. I also took really long breaks on the deadlifts at 205. Would you recommend I do smaller sets with smaller breaks maybe?
I’d have to see video. Send it to Hunter and find out his thoughts.
The last time I did Dianne I got 9:28 so I am really stoked on the 6:18!!! It’s all the strict stuff
Damn!! That’s a huge improvement!! So awesome!!
20.3
Got through Dianne and then 19 DL (but just decided to finish the whole thing-19:01)
Then some bench and bicep/tri
Later bike conditioning and ROMWOD ?
Nice work Katelyn!
20.3
106 reps Rx
I did Diane in 7:06 which was a huge PR for me, so I’m super happy with it!
Awesome work on the “Diane” PR Thomas!!!
Strongman session
A. Emom 6 pullups neutral grip
B. 4 sets
Sled push +110kg 50 foot
10 strict hspu
100 foot waiter carry 25kg db left
100 foot waiter carry 25kg db right
Sled push 50 foot
3 min rest.
C. 4 sets
Reverse sled drag 100 foot
25 reverse hypers
20.3
145 Rep (18.4 136)
Time break 4:14
Sunday I repeat Tomorrow rest
What’s your big takeaways? What will you adjust or do differently?
time break 8’14 ”
hspu only 3 reps at a time, but I don’t think I do better
manage the 15 deadlift at 143 kg, too much pause
Did you struggle on HSPU? or was that your intention?
it was my intention. I make farica with the hspu
You got to trust those and do bigger sets. You’re capable!
I will try
Well donee!!