Athletes,
You may have noticed that the programming has changed if you have logged-in since this week’s posts. Through my own error, I posted next week’s programming for this week, and now have made the adjustment to correct it.
I apologize for the error, and we should be all set from here out.
Thank you for your understanding, and if you have any questions please feel free to email me at: travis@crossfitinvictus.com
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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 –
Every 30 seconds, for 60 seconds (1 set) of:
Interval 1 – Kettlebell Ankle Pulse x 10 reps (right leg)
Interval 2 – Kettlebell Ankle Pulse x 10 reps (left leg)
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Alternating Pistol Squat x 4-8 reps (2-4 reps each leg)
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Candle Roll to Pistol Squat x 4-6 reps (alternate legs)
*Depending on time restraints, aim for the higher end of the rep scheme. If you choose to do 5 reps, start the next set on the opposite leg you finished the last rep on.
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Weighted Pistol Squat Negative x 4 reps @ 40A1 (medium/heavy)
*Challenge yourself, but keep the weight light enough that you can maintain a consistent speed throughout your descent.
B.
Pull-Up Progressions –
Every 30 seconds, for 2 minutes (4 sets) of:
Pull-Up Pulses x 6-8 reps
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Kipping or Butterfly Pull-Up x 4-5 reps
Followed by. . .
Every 20 seconds, for 60 seconds (3 sets) of:
Strict Pull-Up x 2-4 reps
Followed by. . .
One set of:
Chest-To-Bar Pull-Up Negatives x 6 reps @ 40A2
Additional information and tutorials –
Lat Insertion Pull-Up Tutorial
Kipping Pull-Up Tutorial
Butterfly 4 Step
The Lazy L Bar Mount
Starting from a Dead Hang
C.
L-Sit Progressions –
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Hollow Hold Press to L-Sit x 3-6 reps
*These will work well enough even if you cannot lift your bottom off the floor just by applying pressure on the floor with your hands.
Interval 2 – Side Plank with Hip Circles x 8 reps (right side)
Interval 3 – Side Plank with Hip Circles x 8 reps (left side)
*Keep hips and shoulders stacked, and the direction you should move your hips should go: downward, forward, upward, backward. Concentration should be on the forward and upward parts of the movement to get maximum range of motion.
Interval 4 – Straight Body Ceiling-Reaching Crunches x 12 reps
Session Two
A.
Handstand Walk Progressions –
One set of:
Kick to Handstand on Wall (with hands turned out) x 10 reps
*Contact with the wall should be soft with both feet contacting the wall at the same time.
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Handstand Walk x 1-3 meters (controlled)
Turn your hands out to the sides for handstand walks please (thumbs forward).
Interval 2 – Freestanding Handstand Marching x 20-30 reps
*Accumulate reps as necessary.
Followed by. . .
Option 1 –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20 reps
Interval 2 – Handstand Walk x 1-3 meters
*Make sure your hands are turned out to the sides please!
– – – – – – – –
Option 2 –
Every 30 seconds, for 2 minutes (4 sets) of:
Interval 1 – Back-To-Wall Handstand Marching x 10 reps
Interval 2 – Handstand Walk x 2-3 meters
*Make sure your hands are turned out to the sides please!
– – – – – – – –
Followed by. . .
Every 30 seconds, for 60 seconds (2 sets) of:
Wall-Facing Handstand Walk Away x 2 meters
Additional information and tutorials –
Breaking Down the Handstand Walk
Proper Hand Positioning for Handstand Work
Gas Pedal/Brake Pedal for the Ramp
Rocking Vs. Waddling for Handstand Walk and Marching
B.
Push-Up Progressions –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Hand Plank Lateral Walks x 10 meters (right)
Interval 2 – Hand Plank Lateral Walks x 10 meters (left)
*Hips should stay extra low (arched back) on these. The goal is to keep the abs engaged throughout the walk.
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Push-Up to 8″ Deficit x 5-8 reps (smooth and controlled movement)
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Low Push-Up Pulses x 20 reps
Interval 2 – Dynamic Push-Up on 30″ Box x 8 reps
Followed by. . .
For 60 seconds, perform one set of:
Incline Push-Ups on 30″ Box x max reps
Session Three
A.
Rope Climb Progressions –
Every 15 seconds, for 90 seconds (6 sets) of:
Rope Climb Mount x 1 rep
Rest 30 seconds, then. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Rope Climb x 1-2 reps
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Rope Pull-Up Taps x 3-4 reps (right arm)
Interval 2 – Rope Pull-Up Taps x 3-4 reps (left arm)
*Attempt to perform all of these without placing your feet on the ground until the completion of the set.
Additional information and tutorials –
B.
Bar Muscle-Up Progressions –
*This session has two different options, both with their own program!
Choose “Option 1” if your bar muscle-up is inconsistent and/or max effort is 1 rep, or choose “Option 2” if your bar muscle-up is fairly consistent and can perform 2-5 reps unbroken regularly.
Option 1 –
Every 10 seconds, for 60 seconds (6 sets) of:
Target Reach Swing x 1 rep
*Be sure to start each rep appropriately with the BC jump!
Followed by. . .
Every 30 seconds, for 5 minutes (5 sets) of:
Interval 1 – Kipping Back Slide x 10 reps
Interval 2 – Arch Under Bar Jump to Support x 5-7 reps
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Bar Muscle-Up x 1-2 reps
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Knees-Up Options x 3 reps
*Choose the most difficult option you can perform successfully then regress from there as needed.
Interval 2 – Deep Bar Dips x 6-8 reps
Followed by. . .
With a 60 second time cap, perform:
Kipping Toes-To-Bar x max reps
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Option 2 –
Every 30 seconds, for 2 minutes (4 sets) of complex:
Air Chair Swing + Bar Muscle-Up x 1 rep
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of complex:
Target Reach Swing + Air Chair Swing + Bar Muscle-Up x 1 rep
Rest 60 seconds, then. . .
Every minute, on the minute, for 4 minutes (4 sets) of:
Bar Muscle-Up x 2-4 reps
*The goal is to do all bar muscle-ups unbroken, but these can be performed as singles if necessary.
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – V-Up x 10 reps
Interval 2 – Tuck-Up x 10 reps
Followed by. . .
With a 60 second time cap, perform:
Kipping Toes-To-Bar x max reps
– – – – – – – –
Additional information and tutorials –
Bad Cheerleader Jump to Bar
Target Reach Swing Tutorial
Breaking Down the Bar Muscle-Up
Connecting Bar Muscle-Ups – The Drop
Bar Muscle-Up Tips – Knees Up!
Slack is Bad
Starting from a Dead Hang
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General Information:
Session Duration:
Each session, for each level, is 20 minutes in duration if all equipment is at hand and the athlete stays on task.
Mixing Levels:
Each section (part “A”, “B” or “C”) of each session is focused on a particular movement. You may need to read the programming to know which movement that section is focused on. Mixing levels to create a somewhat “personalized” program for each athlete is highly recommended. For example: If section “A” is focused on handstand walks, section “B” is focused on bar muscle-ups, and section “C” if focused on ring dips, an athlete can use section “A” from Level Two, section “B” from Level One, and section “C” from Level Three, all while keeping the day’s session at the standard 20 minutes of gymnastics work.
Options:
When “Options” are listed they are in the order of difficulty from easiest to most difficult. For example:
Option 1 – (Easiest)
Option 2 – (More difficult)
Option 3 – (Most difficult)
Choosing the right level for a particular movement:
Level One is focused on building strength and fundamental movement patterns specific to each movement. This level is focused to help you grow the ability to perform the skill in a safe and comfortable manner. You will occasionally be asked to “test” a skill, though you may experience your first completed movement (such as a Bar Muscle-Up) during your regular training or while playing around at the gym. The Invictus Gymnastics Program is focused on helping give an athlete the tools to do their skills, but it is the athlete’s responsibility to test their skills on their own time.
Level Two is for the athlete who can already perform their movements successfully but lack volume, consistency or technique. Level Two will provide useful strength and technique drills along with information to better your skill knowledge base while making sure you are performing your very best during your WOD or competitions.
Level Three is designed around the advanced competitive athlete, ranging from local competitions to Regional level competitions. The athlete following this level should be able to perform the section’s focal movement in high repetitions and with consistency. Level Three may also add skills into the workout that are not the focal movement to better compliment the athlete’s body, add an appropriate amount of fatigue, and demand an athlete to be able to think clearly while performing complicated movements. Not all of the movements in this level are typical of functional fitness competitions but will better prepare an athlete for the unexpected for competition purposes.
Tempo – What does 30X0 mean?
If you are not familiar with tempo and how to read it in your programming, watch this VIDEO. If you would like more in-depth information regarding tempo and its benefits, read this great ARTICLE written by Head Coach and Founder of Invictus, C.J. Martin.
Getting Coach’s Feedback:
Join the Invictus Gymnastics Facebook Group. You can ask questions, post video, make friends from around the world and support other athlete’s efforts with the program. Video submission or questions posted while tagging the coach will result in direct help.
Mobility:
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