Banded Scarecrow (Upper Anterior Chain Opener)
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
Banded-Assisted Cross-Pull Scap Retraction
Session One
A.
One set of:
Kettlebell Ankle Pulses x 20 reps (each leg)
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Front-Weighted Pistol Squat Balance x 20 seconds (right leg)
Interval 2 – Front-Weighted Pistol Squat Balance x 20 seconds (left leg)
Followed by. . .
One set of:
Pistol Half Squat x 20 reps (10 reps each leg) @ 2120
B.
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Pull-Up with Scaling Option x 10 reps
Interval 2 – Kipping Mini Pull-Up x 10 reps
Followed by. . .
For 60 seconds, perform one set of:
Pull-Up Negatives x 12 reps @ 40A0
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Tuck-Ups x 10 reps
Interval 2 – Elbow Jacks
x 15 reps
Followed by. . .
For 2 minutes, perform one set of:
Elbow Plank x 2 minutes
Session Two
A.
If you are not familiar with proper hand placement for handstand work, please watch this VIDEO.
Option 1 –
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Kick to Handstand on Wall Scaled x 4-5 reps
Interval 2 – Handstand Marching on Box x 20 reps
Interval 3 – Backward Bear Crawl x 3 meters
– – – – – – – –
Option 2 –
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Back-To-Wall Handstand Hold x 15-20 seconds
Interval 2 – Wall-Facing Handstand Marching x 10 reps
Interval 3 – Donkey Kicks
x 6-8 reps
*Land softly and quitely on Donkey Kicks.
– – – – – – – –
Followed by. . .
Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Donkey Kicks to Wall (3 stage) x 10 reps
Interval 2 – Reverse Snow Angels x 30 reps (1 second each rep)
– – – – – – – –
Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Back-To-Wall Donkey Kicks x 6-8 reps
Interval 2 – One Arm Handstand Hold on Wall x 40 seconds
*Switch arms every 10 seconds, for a total of 20 seconds each arm.
– – – – – – – –
Followed by. . .
Every 90 seconds, for 6 minutes (2 sets) of:
Interval 1 – Hand Plank Shoulder Taps x 40 reps
Interval 2 – Stationary Sun Gods (Position A) x 90 seconds
B.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Wall Climb x 2 reps
Interval 2 – Incline Push-Ups on 30″ Box x 6-8 reps @ 30X1
*If you do not yet know how to read tempo in your programming, please watch this VIDEO.
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of complex:
Backward Bear Crawl x 3 meters + Half Burpee x 5 reps
Session Three
A.
If you are not familiar with the rope foot hold technique, please watch this VIDEO.
Option 1 (If you do not yet know how to climb a rope) –
Every 30 seconds, for 5 minutes (5 sets) of:
Interval 1 – Rope Hang Hold x 15 seconds
Interval 2 – Rope Pull-Ups from Box x 6 reps (3 reps each hand)
– – – – – – – –
Option 2 (If you can already climb a rope but you get fatigued easily) –
Every minute, on the minute, for 5 minutes (5 sets) of:
Rope Climb (max effort) x 30 seconds
– – – – – – – –
Followed by. . .
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Towel Hang Hold x 10-15 seconds
Interval 2 – Rope Climb Mount x 3 reps
B.
Every 45 seconds, for 6 minutes (4 sets) of:
Interval 1 – Box Jump-Up to Front Support on Bar x 6 reps
*Make this as difficult as possible while still finishing the reps.
Interval 2 – Kipping Knees-To-Chest x 10-15 reps
Followed by. . .
Every 10 seconds, for 60 seconds (6 sets) of:
Target Reach Swing x 1 rep
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Kipping Back Slide x 15 reps
Interval 2 – Muscle-Up Bar Pulls x 10 reps