27 May-2 June, 2024 – Invictus Gymnastics Level One

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 –

Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Finger Press x 25 reps @ 1010
Interval 2 – Three Quarter Handstand Hold on Wall x max effort (45 seconds max)
*If you are worried about going upside down, place your feet on a box and hands on the floor and hold for max effort with your hips high in the air.
– – – – – – – –
Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Finger Press x 25 reps @ 1010
Interval 2 – Nose-To-Wall Handstand Hold x 20 seconds
*Only allow your nose and toes to touch the wall, not the thighs or stomach.
– – – – – – – –
Followed by. . .

For 60 seconds, perform one set of:
Straight Leg Bottom Balance x 60 seconds

Additional information and tutorials –

Fundamentals of the Kick to Handstand
Proper Hand Placement for Handstand Work
Learning How to Cartwheel from a Handstand
The Finger Bone is Connected to the Hip Bone
The 50 Percent Rule
Don’t Squeeze in Your Handstand

B.
Toes-To-Bar Progressions –

Option 1 –
Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – Tuck Rocks x 30 seconds
Interval 2 – Bouncing Knees-To-Chest x 20 reps
Interval 3 – Elbow Jacks x 15 reps
*Please remember that in both leg positions (together and apart) that your thighs should make contact with the floor. Each rep should have the thighs make contact with the floor twice.
– – – – – – – –
Option 2 –
Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – Tuck Rocks x 40 seconds
Interval 2 – Bouncing Knees-To-Chest x 30 reps
Interval 3 – Elbow Jacks x 20 reps
*Please remember that in both leg positions (together and apart) that your thighs should make contact with the floor. Each rep should have the thighs make contact with the floor twice.

Additional information and tutorials –

The Value of the Half Toes-To-Bar
Starting from a Dead Hang On Bar
Three Tips for Improving your T2B Sets
Knee Bend and Separation is Okay!
Toes-To-Bar Mount

C.
Chest-To-Bar Pull-Up Progressions –

Every 30 seconds, for 6 minutes (3 sets) of:
Interval 1 – Half Pull-Up x 1-4 reps
*Complete each rep by finishing in a relaxed hanging position with shoulders to ears. Place your feet on a box if you need assistance.
Interval 2 – Chest-To Bar Pull-Up with Scaling Option x 10 reps @ 1010
Interval 3 – Chest-To-Bar Elbow Drivers x 15 reps
Interval 4 – Rest

Additional information and tutorials –

Lat Insertion Pull-Up Tutorial
How To Butterfly Chest-To-Bar Pull-Up
Adjusting Your Grip Width for Chest-To-Bar Pull-Ups
Starting from a Dead Hang
The Butterfly 4 Step

Session Two
A.
Strict Ring Muscle-Up Progressions –

*If you are not familiar with tempo and how to read it in your programming, please watch this VIDEO before performing this section.

Option 1 –
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Ring Pull-Ups Scaled x 5 reps @ 2020
Interval 2 – Supine Banded Lat Pull-Down x 5 reps @ 2020
Interval 3 – False Grip Static Hang x 5-10 seconds (or max effort)
*Remember to grab the rings at the lowest point possible (not “up” the inside of the ring) and allow your hands to pronate until your arms fully extend (allow your arms to turn so the insides of your wrists turn away from you).
– – – – – – – –
Option 2 –
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Ring Pull-Up Negatives x 4 reps @ 30A1 (false grip preferred)
Interval 2 – Ring Hang Roll to Inversion x 4 reps
Interval 3 – False Grip Static Hang x 5-10 seconds
*Remember to grab the rings at the lowest point possible (not “up” the inside of the ring) and allow your hands to pronate until your arms fully extend (allow your arms to turn so the insides of your wrists turn away from you)
– – – – – – – –
Followed by. . .

Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Full Support Hold on Low Rings x 15 seconds (or max effort)
Interval 2 – Ring Dips with Scaling Option x 6-8 reps
*Use your legs as much as necessary but keep the torso vertical.
Interval 3 – 2X of Catch Position Hold on Low Rings x 5-10 seconds (rest 5-10 seconds between reps)

Additional information and tutorials –

Extensor Stretch for the False Grip
Fundamentals of the False Grip for Rings
How to Tape for the False Grip
How to Cheat a Strict Ring Muscle-Up

B.
Kipping Ring Muscle-Up Progressions –

One set of:
Ring Swings x 10 reps
*Focus on creating power and torso lift in the backswing, and keep the forward swing low.

Followed by. . .

Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Supine Snap Pulls on Low Rings x 8 reps + Rowing Transition Lifter on Low Rings x 4 reps
Interval 2 – Rowing Muscle-Up Transitions on Low Rings x 6-8 reps
*Keep head focused straight ahead, not looking at the ceiling or the floor.

One set of:
Movement 1 – Prone Cuban Press (full range) x 10 reps
Movement 2 – Prone Cuban Press (6 positions) x 15 reps (each position)

Additional information and tutorials –

Starting from a Dead Hang on Rings
How to Two-Step Muscle-Up for Long Straps Tutorial
The Value of Ring Swings and Ring Swing Tutorial
The Mounting Ring Muscle-Up Tutorial
Pop Swing Tutorial
The No Zone
The Rising to Rowing Muscle-Up Technique
Kipping Ring Muscle-Ups on Short Straps – A Whiteboard Discussion

Session Three
A.
Handstand Push-Up Progressions –

Spend 60 seconds stretching your calves and hamstrings by using the calf and hamstring combo stretch.

Followed by. . .

Option 1 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Kick-Up to Handstand on Wall Scaled x 20-30 seconds effort
Interval 2 – Elevated Knee Handstand Push-Up x 3-6 reps @ 1110
– – – – – – – –
Option 2 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Kick-Up to Handstand on Wall x 6-10 reps
*Palms should be near or as wide as 36″ for this handstand push-up drill, as that is the typical standard for CrossFit.
Interval 2 – Elevated Foot Handstand Push-Up x 4-8 reps @ 1110
– – – – – – – –
Followed by. . .

Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Wall Slides x 10 reps @ 1211
*During the 2 second pause at the bottom of the wall slide, squeeze your elbows as tight to your sides as possible to flex your lats. Be sure to keep your wrists, elbows and mid back against the wall. At the top squeeze and hold tight for a full second.
Interval 2 – Wall-Facing Handstand Hold x 45 seconds
*Challenge yourself by getting as close to the wall as possible. During the hold the hands should be equal distance from the wall.

Additional information and tutorials –

Handstand Push-Up Negatives and Tempo
Breaking Down the Handstand Push-Up
Kipping Handstand Push-Up Tutorial

B.
Ring Dip Progressions –

*If you are not familiar with tempo and how to read it in your programming, please watch this VIDEO before performing this section.

*If you find that you begin to lose tension during the dip negative, please opt to place your feet on the floor or other surface to control the rate of descent of the dip.

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Full Support Hold on Low Rings x 5-15 seconds
Interval 2 – Ring Dip Negatives x 3 reps @ 51A0
*Place your feet on the floor or box if you need assistance with a smooth rate of descent. Finish as low as absolutely possible (in the catch position).

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Push-Up Negatives x 3 reps @ 51A0
Interval 2 – Two Handed Banded Triceps Extension x 15 reps

Followed by. . .

For 60 seconds, perform one set of:
Ring Dips with Scaling Option x max reps
_________________________________________
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)

Med Ball Thoracic 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

Wrist Stretches

Twisted Cross

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

Couch Stretch