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12-18 August, 2024 – Invictus Gymnastics Level One

3 Comments / 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 Pulse x 20…

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29 July-4 August, 2024 – Invictus Gymnastics Level One

Leave a Comment / Invictus Gymnastics Program / Travis Ewart

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August 3, 2024 – Competition Program

2 Comments / Invictus Competition Program / Nichole Kribs

Primary Training SessionGet Moving || Warm-UpPerform 60-90 seconds in each of the following mobility pieces: –Band Assisted Ankle Pulse (each side)–Tricep Stretch–Medball Thoracic Opener Followed by… Three rounds of:25 Foot Lateral Monster Walk (each direction)15 Single Leg Bodyweight Hip Bridges (each leg)20 Empty Barbell Good Mornings Followed by… Three sets of:5 Clean Grip High Hang

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August 3, 2024 – Invictus Athlete Program

Leave a Comment / Invictus Athlete Program / Nichole Kribs

Primary Training Session Get Moving || Warm-Up Perform 60-90 seconds in each of the following mobility pieces: –Band Assisted Ankle Pulse (each side) –Tricep Stretch –Medball Thoracic Opener Followed by… Three rounds of: 25 Foot Lateral Monster Walk (each direction) 15 Single Leg Bodyweight Hip Bridges (each leg) 20 Empty Barbell Good Mornings Followed by…

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August 3, 2024 – Masters Program

Leave a Comment / Masters Program / Nichole Kribs

Mobility, Activation & Warm-Up 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 Front Rack Partner Assisted Rack Stretch x 3-5 pulses per side Warm-Up Two sets of: Glute Activation Warm-Up (20

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5 Mobility Books Every Coach Should Read

2 Comments / Uncategorized / jaimie

Written by Calvin Sun (Originally published on May 26, 2015) “The book you don’t read won’t help.” – Jim Rohn Trying to be a high-performance CrossFit athlete with poor mobility is like trying to drive a race car with square wheels. You can do it, but as you

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July 29, 2024 – Masters Program

1 Comment / Masters Program / Nichole Kribs

Mobility, Activation & Warm-Up Partner T-Spine Stretch x 15 seconds One-Two sets of: Band Distracted Pec Stretch x 45 seconds per arm 60 Seconds T-Spine Mash & Hold on a foam roller KB Ankle Pulse x 45 seconds per ankle and finish with … 3-Position Snatch Warm-Up (empty barbell) High Hang Power Snatch x 3

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Essential Concepts of Efficient Running

1 Comment / Uncategorized / jaimie

Written by Nuno Costa (Originally Published January 1, 2012) Here are some key principles that emphasize correct body mechanics that are going to help you run faster and stay injury free. Establish an Ideal Position When establishing your ideal running position, I want you to think about the Figure 4

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The Great Kettlebell Swing Debate

Leave a Comment / Uncategorized / jaimie

(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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Relax Your Feet and Other Tips to Achieve Ideal Running Position

Leave a Comment / Uncategorized / jaimie

Written by Nuno Costa Most CrossFit athletes have a love/hate relationship with running. They love that we don’t do it that often and they hate it when it comes up. It’s a little known fact the most popular workout on CrossFit.com is 5k Run

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