January 16-22, 2017 – Invictus Gymnastics Level Two

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.
One (unbroken) set of:
Incline Push-Ups on 30″ Box x 50 reps

Followed by. . .

Spend 2 minutes working on proper hand and foot placement for Kick to Handstand

Immediately followed by. . .

Every 20 seconds, for 3 minutes (9 sets) of:
Handstand Hold to Handstand Fall-Over x 1 rep

Followed by. . .

One set of:
Rocking Box Bridges x 10 reps

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Wall-Facing Split Handstand Hold x 30 seconds

Followed by. . .

One set of:
Back-To-Wall Static Handstand x 60 seconds

Followed by. . .

B.
Every minute for six minutes (two sets) of:
Bar Hang Knees-to-Chest x 10 reps @ 30X1
Kipping Swings on Bar x 6-8 reps
Pike Stretch x 30 seconds

Followed by. . .

One set of:
Kipping Toes-To-Bar x max reps, or. . .
Kipping Knees-To-Chest x max reps

Immediately followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) complete:
Interval 1 – L-Sit Lifts x 20 reps
Interval 2 – Supine Overhead Plate Lifts (15/25) x 15 reps

Followed by. . .

C.
Every 20 seconds, for 3 minutes (9 sets) of:
Strict Pull-Up or Weighted Pull-Up x 1 rep
(Gather all the extra weight you may need to add to make transitioning to heavier weight quicker)

Session Two
A.
Every minute, on the minute, for 9 minutes (3 sets) complete:
Interval 1 – Muscle-Up Transition on Low Rings x 5-7 reps
Option One
Option Two
Option Three
Interval 2 – Ring Dips with or without Scaling Options x 10 reps
Interval 3 – Ring Pull-Up Negatives x 7 reps @ 41A1

Followed by. . .

B.
Every ten seconds, for 60 seconds (6 sets) of:
Cast Swing x 1 rep

Followed by. . .

Every 30 seconds, for 4 minutes (8 sets) of complex:
Cast Swing x 1 rep + Pop Swing x 3 reps

Followed by. . .

Every minute, for 3 minutes (3 sets) of:
Speed Swings x 5 reps

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of complex:
Cast Swing x 1 rep + Pop Swing x 1 rep + Peekaboo Swing x 1 rep

Followed by. . .

Every 10 seconds for 60 seconds (6 sets) of:
Box Jump-Up to Low Catch x 2 reps

Session Three
A.
If you are unfamiliar with the process of Handstand Push-Up Negatives and Tempo, watch this video.

Followed by. . .

Every 30 seconds, for 4 minutes (8 sets) of:
Handstand Push-Up Negatives with 4″ Deficit x 4 reps @ 40A1

Followed by. . .

Every 30 seconds, for 4 minutes (8 sets) of:
Strict Handstand Push-Ups x 5-7 reps (If you begin to fail reps use ab mats to raise the height of the surface beneath your head)

Followed by. . .

Every 2 minutes for 4 minutes (2 sets) of complex:
Wall Slides x 15 reps + Stationary Sun Gods position “A” x 60 seconds

Followed by. . .

B.
Every 30 seconds, for 6 minutes (4 sets) complete:
Interval 1 – Ring Dips or Ring Dips with Scaling Options x 6 reps
Interval 2 – Head-Butt Push-Ups x 12 reps
Interval 3 – Elbow Drops x 10 reps

Followed by. . .

One set of:
Banded Scarecrow x 2 minutes

Also…Join our Invictus Gymnastics Facebook group! 

Want to connect with other Invictus Gymnastics athletes? Want to share your training videos, new PRs and comments about your progress? Looking to get feedback from coaches and fellow Gymnastics athletes about your training?

If so, then join the new Invictus Gymnastics Facebook group with your fellow CrossFit Invictus Gymnastics Athletes and enjoy another avenue to build a strong community!