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October 19, 2023 – Invictus Athlete Program

Leave a Comment / Invictus Athlete Program / Nichole Kribs

Swimming Technique and Active Recovery SessionSwimming workouts designed by Heidi FearonA.I.4 Minutes of Hip Flexor Mobility of Your Choice4 Minutes of Anterior Shoulder Mobility of Your Choice4 Minutes of Quad Mobility of Your Choice4 Minutes of Lat & Subscap Mobility of Your Choice Focus on relaxed breathing throughout these mobility drills. If you cannot breathe

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October 28, 2023 – Masters Program

Leave a Comment / Masters Program / Nichole Kribs

Mobility Accumulate 90 seconds in this position, moving around to increase ankle mobility and t-spine mobility Foam Roll Lats x 60 seconds per side Foam Roll IT Bands x 60 seconds per side Activation One-Two sets of: Wall Sit x 60 seconds Banded Lat Pull Down x 10 reps (light band) *Keep the box at

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October 20, 2023 – Masters Program

Leave a Comment / Masters Program / Nichole Kribs

Mobility Spend 2 minutes working on your psoas Band Assisted Ankle Pulse x 30 seconds each side Activation One-Two sets: Active Pigeon x 30-45 seconds per side 90/90 Hip Rotation x 10 total reps Warm-Up 300 Meter Easy Row Banded Monster Walks x 30 seconds forward/30 seconds backward Banded Lateral Walks x 30 seconds right/30

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30 October-5 November, 2023 – Invictus Gymnastics Level Two

Leave a Comment / Invictus Gymnastics Program / Travis Ewart

Please Note: Mobility and General Information for how to best use this programming can be found below Session Three at the bottom of this page. For full tutorials, click the movement link at the bottom of each section (if applicable). Session One A. Static Handstand Hold Progressions – If you not familiar with the 50

30 October-5 November, 2023 – Invictus Gymnastics Level Two Read More »

Why We Use The Assault Air Bike

17 Comments / Blog / Coach

Written by Invictus Intern Ben Middleton Have you ever used an assault air bike for a conditioning workout in CrossFit? We use them all the time. Here’s a quick review of why we love them and how to get the most benefits… In CrossFit, cardio-based exercises can

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23-29 October, 2023 – Invictus Gymnastics Level One

Leave a Comment / Invictus Gymnastics Program / Travis Ewart

Please Note: Mobility and General Information for how to best use this programming can be found below Session Three at the bottom of this page. For full tutorials, click the movement link at the bottom of each section (if applicable). Session One A. Pistol Squat Progressions – One set of: Kettlebell Ankle Pulses x 40

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A Tale of Two Births

1 Comment / Blog / Coach

Written by Invictus Member Gary Martin The fitness industry is a contentious place filled with disagreements on everything from supplements and diet to the frequency and duration of work. Some of these differences in opinion are scientifically based and some (more than not) are ego driven. Many of the debates

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Proper Hand Placement for Floor Exercises

1 Comment / Blog, Mobility / Coach

Written by Bryce Smith I work with athletes every day on push-ups, bear crawls, wall climbs, handstand push-ups, and handstand holds. Every day I see athletes with their fingers together. When your hands are in contact with the floor, the main goal should be to provide a wider base

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Improve Your Ankle Mobility With These Ankle Strengthening Exercises

12 Comments / Blog, Mobility / Coach

Improve Your Ankle Mobility Written by Cat Blatner To achieve the perfect squat, we must first be able to achieve proper range of motion in our ankles. The foundation of most of our movement is in our feet, so if your chest is dumping forward drastically when you air squat, take a closer look at

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The Great Kettlebell Swing Debate

102 Comments / Blog / Coach

(Originally posted on August 14, 2012) Written by C.J. Martin Quite a few folks following our Competition programming have been wondering whether kettlebell swings should be performed as American Swings, Russian Swings or a hybrid. I have procrastinated an answer for long enough, so here it comes . . .

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