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.
(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.
With a 60 second time cap, perform:
Handstand Kick-Up to Wall x 10-15 reps
Followed by. . .
Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – Wall-Facing Split Handstand Hold x 40 seconds
Interval 2 – Back-To-Wall Donkey Kicks x 8-10 reps
Interval 3 – Reverse Snow Angels x 20 reps @ 1010
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Hollow Body Bounces x 30 reps
Interval 2 – Straight Body Crunches x 15 reps
Followed by. . .
Option 1 –
Spend two minutes working on a Side-Pressing Handstand Hold x max effort (As you become comfortable with the balance in your handstand, begin to lighten the amount of pressure your foot puts on the wall.)
Option 2 –
Spend two minutes working on a Static Handstand Hold x max effort (Handstand Walk if necessary to try to find your balance point, but the object is to hold a Static Handstand.)
B.
One set of:
Alternating Single-Leg Cross Toes-To-Bar x 30 reps
C.
Option 1 –
Every 15 seconds, for 60 seconds (4 sets) of:
Strict Pull-Up x 3-4 reps
Option 2 –
Every 15 seconds, for 60 seconds (4 sets) of
Strict Chest-To-Bar Pull-Up x 3-4 reps
Followed by. . .
Option 1 –
Every 30 seconds, for 2 minutes (4 sets) of:
Kipping or Butterfly Pull-Up x 6-10 reps
Option 2 –
Every 30 seconds, for 2 minutes (4 sets) of:
Butterfly Chest-To-Bar x 8-12 reps
Session Two
A.
If you are unfamiliar with the False Grip, watch this VIDEO.
Every 15 seconds, for 2 minutes (8 sets) of:
False Grip Ring Mount x 2 reps
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Squatted Muscle-Up Transitions x 3 reps
Followed by. . .
Every 30 seconds, for 60 seconds
Ring Dips x 8 reps @ 01X1
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Strict Ring Muscle-Up x 1 rep
B.
Every 30 seconds, for 2 minutes (4 sets) of:
Large Ring Swings x 3 reps
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Pop Swings x 3 reps
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Shove Pop Swing
x 2 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (4 sets) of complex:
Shove Pop Swing + Ring Muscle-Up x 1 rep
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Mounting Ring Muscle-Up x 1 rep
Session Three
A.
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Handstand Shoulder Shrugs x 10 reps
Interval 2 – Downward Dog Handstand Push-Ups x 6-8 reps
Followed by. . .
Every 10 seconds, for 60 seconds (6 sets) of:
Handstand Push-Up Negative to 2″/4″ Deficit @ 50A1
Rest 60 seconds, then. . .
For the following options, please see below for the contingency regarding your failing rep (if one occurs).
Option 1 –
Every 20 seconds, for 4 minutes (9 sets) of:
Strict Handstand Push-Up x 1 rep
Option 2 –
Every 15 secodns, for 4 minutes (12 sets) of:
Strict Handstand Push-Up x 1 rep
Option 3 –
Every 10 seconds, for 4 minutes (18 sets) of:
Strict Handstand Push-Up x 1 rep
*If you fail a rep, the number of remaining reps must be performed in a Box Bridge Handstand Push-Up at a ration of 3:1. Example: If you choose Option 2 and fail on rep #9 (8 successful reps), you have 4 incomplete reps, therefore you must do 12 Box Bridge Handstand Push-Ups (4 reps remaining x 3 reps penalty each remaining rep). Your reps need to be completed in the remaining time.
For 4 minutes, build up to your 1 rep Max Deficit Handstand Push-Up.
Followed by. . .
One set of:
Nose-To-Wall Handstand Hold x 2 minutes
B.
Every 15 seconds, for 4 minutes (8 sets) of:
Interval 1 – Ring Dip x 3 reps
Interval 2 – Elevated Foot Push-Up x 2 reps
Session 3:
A) 6 downward dog HSPU, 2″ deficit negatives
Option 1 on SHSPU (I believe this was 12 sets, not 9) – no misses!
Max deficit SHSPU – 1.25″ (0.25″ PR!) Got off the ground on 2″ (couldn’t make a height in between), but unable to finish.
2 min nose to wall hold done! I’ve never held for that long before…
B) 20″ box on pushups
Session 1 done!
Lots of new movements, but it was a lot of fun! Same as Taotao, body bounces and crunches were hard! My core definitely needs to be stronger.
I introduced some of the proposed stretches in my warm-up, the Rocking Box Bridges are great, I had never had that “opening” feeling in my shoulders and chest!
I’m happy you did the recommended mobility!
Core work is necessary, and hardly ever easy, so good job pushing through.
Good work and thanks for posting!
Session 1: First time trying a full session at level 2! A) wall-facing split HS hold is a work in progress – some mins felt good, others less so. I liked the back to wall donkey kicks – tried not to slam into the wall. Hollow body bounces and crunches were rough! Did about 25 seconds at a time on side pressing HS hold, trying to reduce pressure on wall. Same as the wall-facing split, right? Move hands and body rather than kick off the wall? B) All option 1 with the minimum numbers, but hey, I finished it! Butterfly… Read more »
Toatao, great job as usual!
A) Correct. In this movement you shouldn’t really have to lean if you slowly remove your foot from the wall unless it’s to maintain balance. Definitely no kick off the wall. Use the wall when necessary to maintain the handstand.
B) Fantastic! Yes, I too feel strange when doing Kipping Pull-Ups after doing Butterfly a lot, but Butterfly seem so much more efficient to me so that’s my go-to.
Great work!
I just signed up for one month and am amazed watching the fantastic quality videos! So many new things to try! I’ll start with the programming tomorrow, just one question:
– I’m following the performance program, would you recommend doing this one in a separated session? I hope it’s enough to just take a, let’s say, 30′ rest between both.
Amazing stuff, very excited to start working on it!
Hi, and it’s great to have you join us! Even though each session is 20 minutes long, I’d still recommend you take a break before hopping into the Performance programming. I think the only thing to make sure you know is to only do one session per day, as there are three session to last you the week. Make sure that if you have Facebook you join the Invictus Gymnastics Group so you can post video and get feedback there! The blog here is a great way to record your workouts and how you did, but Facebook is the best… Read more »
Session 2 completed! Strict MUs are really starting to feel good! The “shove pop swing” was very new for me so that was interesting! lol I will post via FB for tips. The single Mounting MUs felt good, but I felt like I was swinging a lot, is that okay? Thanks!
Hi Carrie!
It’s normal to have swing when doing the Mounting Muscle-Ups, so don’t worry about that. Did you watch the video on the NO ZONE? That will guide you to the best thing to do from the top when you’re swinging.
If you feel you are swinging too much just don’t jump to the rings from as far back behind the rings.
I’m excited to see the videos!
I’ll go back and listen! I was trying to listen/watch your videos at the gym during a class so it was a little noisy so my selective hearing may have taken over. Thanks!
Hi Everybody!
I’d love to hear how everything is going and how the programming is working for you! If you haven’t yet joined our Invictus Gymnastics Facebook page, do!
Work hard and keep focused 🙂
Is there a separate gymnastics page or is it the regular crossfit Invictus Facebook page?
Starting programming tomorrow – really excited!