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 Ball Shots, 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)
OR
*Overhead Barbell Underarm Stretch + Wall Bridge
Straddle and Pike Stretch (Adductor and Hamstring Mobility)
Band-Assisted Lat and Hip Flexor Stretch
Single Arm Hang from Bar (Lat and Pec Stretch)
Over the Shoulder Barbell Stretch
Calf and Hamstring Combo Stretch
Banded-Assisted Cross-Pull Scap Retraction
If you are unfamiliar with tempo and how tor read it in your programming, watch this VIDEO. If you would like more in-depth information regarding tempo and it’s benefits, read this great ARTICLE written by Head Coach and Founder of Invictus, C.J. Martin.
Session One
A.
One set of:
Kettlebell Ankle Pulses x 20 reps (each leg)
Followed by. . .
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Pistol Balance Pulses x 4 reps (each leg)
Interval 2 – Alternating Pistol Half Squat x 6 reps
Interval 3 – Pistol Balance Leg Lift x 8 reps (each leg)
Followed by. . .
Two sets of:
Alternating Pistol Squat x 30 seconds (max reps)
Rest 30 seconds between sets
Followed by. . .
Every 30 seconds, for 60 seconds (1 set) of:
Interval 1 – Pistol Squat Balance x 30 seconds (right leg)
Interval 2 – Pistol Squat Balance x 30 seconds (left leg)
B.
Every 10 seconds, for 2 minutes (12 sets) of:
Strict Pull-Up x 2 reps
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Baby Butterfly Pull-Ups x 10 reps
C.
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – L-Hang Flutter Kicks from Bar x 15 seconds
Interval 2 – L-Sit Lifts on Box x 10 reps
Interval 3 – Ceiling Reaching Crunches x 10 reps
Session Two
A.
One set of:
Back-To-Wall Handstand Hold x 60 seconds
Rest 60 seconds, then. . .
Every minute, on the minute, for 4 minutes (4 sets) of:
Set 1 – Handstand Walk x max distance (15 meter cap)
Sets 2-4 – Handstand Walk (same distance as Set 1)
Followed by. . .
Option 1 –
Every minute, on the minute, for 3 minutes (3 sets) of:
Back-To-Wall Handstand Marching x 40 reps
Option 2 –
Every minute, on the minute, for 3 minutes (3 sets) of:
Handstand Marching
x 40 reps
Followed by. . .
One set of:
Nose-To-Wall Handstand Hold x 60 seconds
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Straight Leg Bottom Balance x 29 seconds
Interval 2 – Elbow Plank x 29 seconds
B.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Push-Up x 5 reps @ 30X1
Interval 2 – Single Arm Hand Plank x 20 seconds (10 seconds each arm)
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Dynamic Push-Ups on 24″ Box x 12 reps
Interval 2 – Head-Butt Push-Ups x 12 reps
Followed by. . .
For 2 minutes, perform one set of complex:
Hand Plank Shoulder Taps x 20 reps + Push-Up x 1 rep
Session Three
A.
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Legless Rope Hang Hold x 10 seconds (right hand on top)
Interval 2 – Legless Rope Hang Hold x 10 seconds (left hand on top)
Rest 60 seconds, then. . .
Every minute, on the minute for 3 minutes (3 sets) of:
Rope Climb Mount x 4 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Rope Pull-Ups x 3-4 reps (right hand on top)
Interval 2 – Rope Pull-Ups x 3-4 reps (left hand on top)
B.
For 60 seconds, perform one set of:
Target Reach Swing + Air Chair Swing x 1 rep
*This should be practice for the timing of you jump and the direction of your swing
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Stem Riser x 8-10 reps
Interval 2 – Strict Knees-To-Bar x 6 reps @31X1
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Interval 1 – Bar Muscle-Up x 3 reps
Interval 2 – Air Chair Swing x 3 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Bouncing Knees-To-Chest x 20 reps
Interval 2 – Bar Jump-Up to Support x 10 reps
Session 2:
A) did Level One
13 seconds for 30 hand plank shoulder taps
More like 10ft for ladder crawl… couldn’t get coordinated between arms and legs
Couldn’t get into good position for pike HS hold
B) back to Level Two
This was hard!
Did 3 rounds + 8 hand plank shoulder taps in the last 2 minutes
Session 1
A. Pistol Squat Work
– Completed KB Pulses and Balances as Rx
– Started Balance Pulses and got sharp passion in my right knee, so I shut it down.
B. Pullup Work
– Strict Pullups = 8 x 2, 4 x 1 every 10s
– Baby Butterflies = 10, 10, 6/4, 6/4 (Really enjoyed these!)
C. Core Work
– Completed complex as Rx but subbed 5 Parallette L-Sit Lifts for Box Lifts
Progress!
Hello Athletes!
Please post your workouts here! For questions or coaching please visit the Invictus Gymnastics Facebook Group! If you haven’t, make sure to join 🙂
Congratulations to our Team Invictus for qualifying for the 9th year in a row to CrossFit Games! Also, congratulations to our qualifying athletes – Holden Rethwill, Garret Fisher and Lauren Fisher!
For those who did not qualify for Madison but put forth their best this past weekend, your fight to the very end was admirable to say the least. Great work everybody!