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. . .
Option 1 –
Every 20 seconds, for 2 minutes (3 sets) of:
Interval 1 – Front-Weighted Pistol Balance x 7-10 seconds (right leg)
Interval 2 – Front-Weighted Pistol Balance x 7-10 seconds (left leg)
*If you are still having trouble with either holding a heavy enough dumbbell or continue to tip backward, move to a rig post with dumbbells or a bumper plate and use the post to keep you from tipping when/if necessary.
– – – – – – – –
Option 2 –
Every 20 seconds, for 2 minutes (3 sets) of:
Interval 1 – Pistol Squat Balance x 10 seconds (right leg)
Interval 2 – Pistol Squat Balance x 10 seconds (left leg)
*Try to keep the outstretched leg as straight as possible.
– – – – – – – –
Followed by. . .
Option 1 –
Every 30 seconds, for 2 minutes (4 sets) of:
Front-Weighted Candle Roll to Pistol Balance (2 second hold) x 6 reps (alternate legs)
*If a two second hold is too difficult simply attempt to lift the buttocks off the floor as long as possible before returning to the candlestick.
*If you find that it’s difficult to roll to your feet, remove your shoes and try to roll faster and push the top of your head past your bent knee.
– – – – – – – –
Option 2 –
Every 30 seconds, for 2 minutes (4 sets) of:
Candle Roll to Pistol Balance (2 second hold) x 6 reps (alternate legs)
– – – – – – – –
Followed by. . .
Option 1 –
Every 30 seconds, for 2 minutes (4 sets) of:
Alternating Front-Weighted Pistol Squat Negative x 4 reps @ 40A1
*Use the lightest weight possible that allows you full range of motion without falling. Focus should be on maintaining control through the parallel position until completion of the squat. If you have a tendency to fall backward at the bottom of the squat, place something soft behind you to sit down on to.
– – – – – – – –
Option 2 –
Every 30 seconds, for 2 minutes (4 sets) of:
Pistol Squat Negative x 4 reps @ 40A1
*Focus should be on maintaining control through the parallel position until completion of the squat.
– – – – – – – –
Option 3 –
Every 30 seconds, for 2 minutes (4 sets) of:
Weighted Pistol Squat Negative x 4 reps @ 40A1 (Light weight)
*Focus should be on maintaining control through the parallel position until completion of the squat.
B.
Pull-Up Progressions –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Kipping Swings on Bar x 5 reps
*The shape your body makes during the kipping swings is not important. Focus should be on the simultaneous regrip of both hands on the bar.
Interval 2 – Kipping Half Pull-Ups x 3-5 reps
*Try to swing the legs into the kipping 1/2 T2B position prior to execution of the pull-up part of the movement.
*The goal here is to get any sort of bend in your elbows, as ultimate height is not as important as establishing rhythm.
Followed by. . .
Option 1 –
Every 20 seconds, for 2 minutes (6 sets) of:
Chin Hang Toe Taps x 10 seconds effort
– – – – – – – –
Option 2 –
Every 20 seconds, for 2 minutes (6 sets) of:
Chin Hang Hold x 10 seconds
– – – – – – – –
Followed by. . .
Every 45 seconds, for 3 minutes (4 sets) of:
Pull-Up Scaled with Zero Assistance Negative x 6 reps @ 2020
*If the unassisted negative is too difficult, lower from the top of the pull-up without your feet, and use them when necessary.
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 – Seated Single Leg Lift x 10 reps (right leg, slow and controlled)
Interval 2 – Seated Single Leg Lift x 10 reps (left leg, slow and controlled)
Interval 3 – Hollow Body Bounces x 20 reps
Interval 4 – L-Sit Lifts on Box x 10 reps
*You can use a chair or countertop if you are performing these at home!
Session Two
A.
Handstand Walk Progressions –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Mini Handstand x 10 reps
*Hands remain on the floor throughout the set and maintain a straight line from your shoulders to your back foot.
Interval 2 – Three-Quarter Handstand Hold on Wall x 20 seconds
Followed by. . .
Option 1 –
For 2 minutes, practice:
Kick-Up to Handstand on Wall Scaled
*Rest as needed.
– – – – – – – –
Option 2 –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Kick to Handstand on Wall x 3 reps
Interval 2 – Wall Walk x 2 meters (left and right)
*If you don’t have enough wall space to perform these, perform Handstand Marching on Wall x 12 reps
– – – – – – – –
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Wall Climb x 2-4 reps
*Depending on your comfort level with this movement, you may opt to not touch your nose to the wall. This exercise is to help you become more comfortable upside down and to build shoulder strength. If you are comfortable with this movement it is preferred that you get your nose all the way to the wall, though aside from your toes your body should not make contact with the wall.
Followed by. . .
Option 1 –
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Donkey Kick x 10 reps
Interval 2 – Single Leg Thigh Taps on Box x 8-10 reps
– – – – – – – –
Option 2 –
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Side Pressing Handstand Hold x max effort
Interval 2 – Single Leg Thigh Tap x 8-10 reps
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 6 minutes (2 sets) of:
Interval 1 – Hand Plank Shoulder Taps x 30 reps
Interval 2 – Elbow Jacks x 25 reps
Interval 3 – Incline Push-Ups on 30″ Box x 20 reps
Followed by. . .
Every minute, on the minute for 4 minutes (2 sets) of:
Interval 1 – Low Push-Up Pulses x 20 reps
Interval 2 – Reverse Snow Angels x 15 reps @ 2020
*You should start on the minute and finish on the minute.
Session Three
A.
Rope Climb Progressions –
Option 1 –
Spend 2 minutes getting comfortable with the Rope Foot Hold Technique.
– – – – – – – –
Option 2 –
Every 30 seconds, for 2 minutes (4 sets) of:
Rope Hang Hold x 10-15 seconds
– – – – – – – –
Followed by. . .
Option 1 –
Every 30 seconds, for 2 minutes (4 sets) of:
Rope Pull-Ups (with feet on floor) x 6 reps
*Alternate top hand each rep.
– – – – – – – –
Option 2 –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Rope Pinch to Stand x 4-6 reps (right hand on top)
Interval 2 – Rope Pinch to Stand x 4-6 reps (left hand on top)
– – – – – – – –
Followed by. . .
Every 45 seconds, for 3 minutes (4 sets) of:
Rope Climb x 10 seconds max effort
Additional information and tutorials –
B.
Bar Muscle-Up Progressions –
Every 10 seconds, for 60 seconds (6 sets) of:
Target Reach Swing x 1 rep
*Be sure that you start with the BC jump positioning.
Followed by. . .
For 60 seconds, perform one set of:
Kipping Back Slide x max reps/distance
*Rest as needed.
Followed by. . .
Option 1 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Kipping Knees-To-Chest x 6-10 reps
Interval 2 – Supine Overhead Plate Lift (15#/25#) x 6-10 reps
– – – – – – – –
Option 2 –
Every minute, on the minute, for 4 minutes (4 sets) of:
Kipping Front Lever x 8-10 reps
*This is like a kipping lat pull-down on the bar.
– – – – – – – –
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Box Jump-up to Front Support on Bar x 8-10 reps
Interval 2 – Arch Under Bar Jump to Full Support x 6-8 reps
Followed by. . .
For 60 seconds, perform one set of:
Bouncing Knees-To-Chest 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
Question about the wall slides- if I am not mobile enough for my wrists and elbows to touch the wall, how do I scale?