Stretching on a daily basis is a necessity for gains in mobility and injury prevention. Please note that the stretches listed below are to be utilized as often as possible even though they aren’t necessarily a part of your daily programming. Additionally, a low-impact and light warm-up is always recommended before stretching, e.g. Assault Bike, a light jog, Bear Crawls, Wall Balls etc.
Please take a look at the recommended stretches and try to include them in your daily warm-up if at all possible. The stretches/warm-ups are listed in what we would consider order of importance, yet depending on the skills you are working on for the day and your own personal needs the list may (and should) change.
Banded Scarecrow (Upper Anterior Chain Opener)
Rocking Box Bridges (Thoracic Mobility)
Straddle and Pike Stretch (Adductor and Hamstring Mobility)
Band-Assisted Lat and Hip Flexor Stretch
Single Arm Hang from Bar (Lat and Pec Stretch)
Calf and Hamstring Combo Stretch
Banded-Assisted Cross-Pull Scap Retraction
Session One
A.
Spend 3 minutes working on proper hand and foot placement for a kick to handstand.
Immediately followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Three-Quarter Handstand on Wall x 20 seconds
Followed by. . .
One set of:
Mini Handstand or Mini Release Handstand x 25 reps
Followed by. . .
Every minute, on the minute, for 6 minutes (2 sets) complete:
Interval 1 – Finger Presses x 20 reps
Interval 2 – Rocking Box Bridges x 10 reps
Interval 3 – Donkey Kicks x 20 reps
Followed by. . .
B.
Every minute, on the minute, for 6 minutes (2 sets) complete:
Interval 1 – Kipping Swings on Bar x 6-10 reps
Interval 2 – Bar Hang Knees-to-Chest x 6 reps @ 3112
Interval 3 – Pike Stretch x 30 seconds
C.
Every minute, on the minute, for 4 minutes (2 sets) complete:
Interval 1 – C2B Elbow Drivers x 20 reps + Chest-To-Bar Diagonal Hold x 30 seconds (Use the same height for the bar you used two weeks ago or note the height you used today for future use)
Interval 2 – Strict Pull-Up or Chest-To-Bar Pull-Up Negatives @ 30A1 x 6-8 reps
Session Two
A.
If you are unfamiliar with the False Grip, watch this video.
Every 30 seconds for 8 minutes (4 sets) complete:
Interval 1 – False Grip Static Hang x 8 seconds
Interval 2 – Scap Pull-Ups on Rings (False Grip or natural grip) x 15 reps
Interval 3 – L-Sit Lifts on Low Rings x 5 reps
Interval 4 – Ring Dips with Scaling Options x 6-10 reps
Followed by. . .
Every 30 seconds for 6 minutes (6 sets) complete:
Interval 1 – Squatted Strict Muscle-Up Transitions x 3 reps
Interval 2 – Muscle-Up Negative x 3 reps
Followed by. . .
B.
Every minute, on the minute, for 3 minutes (3 sets) of:
Ring Swings x 8 reps
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Pop Swings x 6-10 reps
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Elbow Drops x 7-9 reps
Session Three
A.
Every 90 seconds, for 9 minutes (2 sets) complete:
Rocking Box Bridges x 6 reps
Wall Slides x 10 reps
Downward Dog HSPU x 10 reps
Followed by. . .
Every 10 seconds, for 2 minutes (12 sets) of:
Handstand Kick-Up to Wall x 1 rep
Followed by. . .
B.
Every minute, on the minute, for 9 minutes (3 sets) complete:
Ring Dips with Scaling Options x 5 reps @ 31X2
Head-Butt Push-Ups x 20 reps
Reverse Dips on Box x 10 reps
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Session 1:
A) three quarter handstand felt hard today
Still doing baby donkey kicks
B) done
C) done, barely held on for diagonal hold
Did 6 strict pullups – is it OK to do some of these in singles, or should I scale if I can’t do a full set of 6?
Great job Taotao 🙂
If you can keep tempo and still complete the reps within the minute you mat break it up however you’d like.
Don’t be scared to bigger Donkey Kicks! Get as high as you can without falling on your face. Please don’t fall on your face, but push yourself. A lot of this is based on expanding your comfort, not necessarily just strength based.
I’m VERY good at falling on my face (pretty clumsy in real life), so I’m always hesitant with handstand stuff. But I will try!!
Session 3:
A) downward dog HSPU were surprisingly difficult! I love all these easy-sounding pushup variations that turn out to be challenging!
I had trouble keeping my lower back against the wall during wall slides
B) shoulders were toast for this (lots of shoulder work this week), but did my best
After barely getting 1 rep unassisted, I used option 1 scale for ring dips. I also used option 1 for box dips. The head butt pushups were also more difficult than expected!
Great job Taotao 🙂
I was also surprised when I found how difficult these movements are. It’s easy to understand why Muscle-Ups can be so difficult and it’s evident when necessary muscles for Muscle-Ups are isolated and fatigue so easily under little load.
Session 2:
A) done, did 4 sets for the 8 minutes…Was that what it was supposed to be?
6 ring dips each set
Struggled with muscle up negative – can’t get much past a dip negative.
B) right leg cramping on pop swings and elbow drops! I think partially from the L-sit lifts, partially from a bunch of leg stuff earlier today.
Hi Taotao! Yes, you are correct Session Two, Part A is in fact four sets. I’ll have the fixed. L-Sit Lifts can be much more brutal than expected. Where you cramping in the front mid thigh (rectus femoris)? That is a major hip flexor and responsible for knee extension, so that would be my guess.
Roll your quads out! Good work!