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 Balls 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)
Straddle and Pike Stretch (Adductor and Hamstring Mobility)
Band-Assisted Lat and Hip Flexor Stretch
Single Arm Hang from Bar (Lat and Pec Stretch)
Calf and Hamstring Combo Stretch
Banded-Assisted Cross-Pull Scap Retraction
Session One
A.
One set of:
Wall-Facing Split Handstand Holds x 10 reps (or two minutes max)
(Once your foot leaves the wall and returns it counts as a rep. This exercise should be done in one inversion unless you fall over in which case your last rep did not count and assume the position and start where you left off. The object is to float away from the wall as long as possible without falling or returning to the wall)
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Frog Press Pulses x 5 reps
Rest 30 seconds
Followed by. . .
One set of:
Wall-Facing Handstand Shoulder Shrugs x 30 reps
Immediately followed by. . .
Every 30 seconds, for 4 minutes (8 sets) of:
Freestanding Static Handstand Hold x 1 rep
(If this is a weakness for you then walk on your hands when necessary to find your balance to attempt to hold a Static Handstand. If this is a strength for you then hold your handstand as long as possible during this time domain and on your feet as little as possible)
Followed by. . .
B.
Every 30 seconds, for 4 minutes (8 sets) of complex:
Strict Toes-To-Bar x 3 reps + Alternating Single Leg Cross Toes-To-Bar x 8 reps
Followed by. . .
C.
One set of:
Strict Chest-To-Bar Pull-Ups x max reps @ 31X0
Rest 60 seconds, then. . .
Every 20 seconds, for 3 minutes (9 sets) of:
Kipping or Butterfly Chest-To-Bar x 4 reps
Session Two
A.
Every minute, on the minute, for 5 minutes (5 sets) of the complex:
Strict Muscle-Up x 2 reps + L-Sit Lifts on Box x 15 reps
Followed by. . .
Every minute, on the minute, for 5 minutes (5 sets) of the complex:
MU Rocking Transitions x 5 reps + Ring Dips x 8 reps
Followed by. . .
B.
Every minute, on the minute, for 3 minutes (3 sets) of thecomplex:
Cast Swing x 1 rep + Pop Swing x 1 rep + Speed Swing x 1 rep
Followed by. . .
Every 30 seconds, for 5 minutes (10 sets) of the complex:
Cast Swing x 1 rep + Kipping MU x 1 rep + L-Sit x 5 seconds x 1 rep
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Ring Tucked Hang to Inversion x 3 reps
Session Three
A.
If you are unfamiliar with the process of Handstand Push-Up Negatives and tempo, watch this video.
Every 90Â seconds, for 6 minutes (4 sets) of:
Handstand Push-Up Negatives to Deficit (8″/4″) x 6-8 reps @ 50A2
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of the complex:
Handstand Marching with Back Wall x 10 reps + Handstand Push-Up x 4 reps
(If this is too easy for you use plates to add a deficit)
Rest two minutes, then. . .
Every minute, on the minute, for 4 minutes (4 sets) of:
Box Bridged Handstand Push-Ups to 8″ Deficit x 6-10 reps
Followed by. . .
B.
Every 30 seconds, for 4 mintues (8 sets) of:
Ring Dips on Low Rings
x 8-10 reps
Followed by. . .
C.
Every 30 seconds, for 3 minutes (6 sets) of:
Donkey Kick Burpee x 6 reps
Also…Join our Invictus Gymnastics Facebook group!Â
Want to connect with other Invictus Gymnastics athletes? Want to share your training videos, new PRs and comments about your progress? Looking to get feedback from coaches and fellow Gymnastics athletes about your training?
If so, then join the new Invictus Gymnastics Facebook group with your fellow CrossFit Invictus Gymnastics Athletes and enjoy another avenue to build a strong community!