October 25, 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 20.3 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!

Friday – AM Session
Deep learning for Open Event

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 …

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)

and then …

Upper Body Warm-Up

and then …

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; 55+: 24/16 kg)
Rest 60 seconds

Movement Prep
35-54:
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 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.

55+:
Four sets of:
20 second Assault Bike (90% Effort)
4 Push-Press (95/65 lbs)
Rest 15 seconds
20 second Assault Bike (90% Effort)
4 Handstand Push-Ups
Rest 2 minutes

The sole intention of this session is for you to practice your push-press rhythm and handstand push-ups to the movement standard. Practice your push-press rhythm so you can cycle that barbell quickly.
Dorsiflex like your life depends on it for your handstand push-ups. 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.

Cool Down
10-12 minutes of easy Assault Bike

Friday PM Session
Warm-Up and Pre-Event Preparation

Assault Bike or Row 10 minutes @ 70-75%

Then. . .

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%

Then. . .

Warm-Up for Hinging Movements

and then …

Three sets of:
Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Rest 60 seconds
6-8 Rocking Box Bridges (slow and controlled; if you don’t have the mobility to perform this on a box then please do so on the floor)
Rest 60 seconds

Game Pace
35-54:
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

55+:
Two sets at game pace of:
4 Deadlifts (185/125 lbs)
4 Push-Presses (95/65 lbs)
Rest 15 seconds
4 Deadlifts (255/165 lbs)
4 Handstand Push-Ups
Rest as needed

“CrossFit Games Open Event 18.4”
35-54:
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

55+:
21 Deadlifts (185/125 lbs)
21 Push-Press (95/65 lbs)
15 Deadlifts (185/125 lbs)
15 Push-Press (95/65 lbs)
9 Deadlifts (185/125 lbs)
9 Push-Press (95/65 lbs)
21 Deadlifts (255/165 lbs)
10 Handstand Push-Ups
15 Deadlifts (255/165 lbs)
10 Handstand Push-Ups
9 Deadlifts (255/165 lbs)
10 Handstand Push-Ups

Time cap: 9 minutes

If you are not doing the Open and want to save your spine then please substitute do the following:
35-54: Push-Presses for the Handstand Push-Ups (95/65 lbs)
55+: Push-Ups x 15 reps

Cervical Decompression and 10 minutes of easy Assault Bike @ 60-65%