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
If you are unfamiliar with tempo and how tor read it in your programming, watch this VIDEO. If you would like more in-depth information regarding tempo and it’s benefits, read this great ARTICLE written by Head Coach and Founder of Invictus, C.J. Martin.
Session One
A.
One set of:
Kettlebell Ankle Pulse x 20 reps (each leg)
Followed by. . .
Every 20 seconds, for 3 minutes (3 sets) of:
Interval 1 – Alternating Pistol Half Squat x 6 reps
Interval 2 – Pistol Balance Pulse x 6 reps (each leg)
Interval 3 – Pistol Balance Leg Lift x 6 reps (each leg)
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Banded Single Leg Hip Bridge x 15 reps (each leg, 30 reps total)
Interval 2 – Alternating Pistol Squat x 20 reps
B.
Every 10 seconds, for 2 minutes (6 sets) of:
Interval 1 – Strict Pull-Up x 3 reps
Interval 2 – Butterfly Pull-Up x 3 reps
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Jumping Chest-To-Bar Pull-Up Negatives x 8 reps @ 40A0
C.
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – L-Hang Flutter Kicks from Bar x 20 seconds
Interval 2 – L-Sit Lifts on Box x 10 reps
Interval 3 – V-Ups x 10 reps
Session Two
A.
Every 45 seconds, for 6 minutes (4 sets) of:
Handstand Walk x 10 meters
*This will give you plenty of rest time so concentrate on straight body positioning with the body very stacked over the shoulders.
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of complexes:
Interval 1 – Handstand Walk x 5 meters to Wall + Strict Handstand Push-Up x 5 reps
Interval 2 – Wall-Facing Handstand Marching x 20 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Wall-Facing Single Leg Thigh Taps x 20 reps
Interval 2 – Back-To-Wall Donkey Kicks x 10 reps
B.
Every 20 seconds, for 4 minutes (6 sets) of:
Interval 1 – Strict Muscle-Up + Shoulder Stand x 2 seconds
Interval 2 – Ring Handstand Push-Up Negative (low rings) x 2 reps @ 41A1
Followed by. . .
Two sets of:
Double Bamboo Shoulder Press x 6-8 reps
Rest 45 seconds between sets.
Session Three
A.
For 60 seconds, perform one set of:
Rope Climb x max reps (with legs or legless)
Rest 60 seconds, then. . .
Every 20 seconds, for 2 minutes (3 sets) of:
Interval 1 – Legless Rope Climb x 1 rep
Interval 2 – Rope Hang Scissor Kicks x 10 seconds
Followed by. . .
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Rope Pull-Up Taps x 5 reps (right arm)
Interval 2 – Rope Pull-Up Taps x 5 reps (left arm)
*Utilize the Rope Climb Mount to get on the rope. From this position you should start your Rope Pull-Up Taps.
B.
Every 20 seconds, for 60 seconds (1 set) of:
Interval 1 – Target Reach Swing + Toes-To-Bar x 4 reps
Interval 2 – Air Chair Swing x 4 reps
Interval 3 – Strict Chest-To-Bar x 4 reps
Rest 60 seconds, then. . .
Every 30 seconds, for 6 minutes (3 sets) of:
Interval 1 – Bar Muscle-Up x 5 reps
Interval 2 – Dynamic Push-Ups on Floor x 10 reps
Interval 3 – Kipping Toes-To-Bar x 10 reps
Interval 4 – Strict Handstand Push-Up x 5 reps
Followed by. . .
Every 45 seconds, for 3 minutes (4 sets) of complex:
Air Chair Swing x 3 reps + Bar Muscle-Up x 2 reps
Followed by. . .
For 60 seconds, perform one set of:
Reverse Snow Angels x max reps
Please post your workouts here! For questions or coaching please visit the Invictus Gymnastics Facebook Group! If you haven’t, make sure to join 🙂
Congratulations to our Team Invictus for qualifying for the 9th year in a row to CrossFit Games! Also, congratulations to our qualifying athletes – Holden Rethwill, Garret Fisher and Lauren Fisher!
For those who did not qualify for Madison but put forth their best this past weekend, your fight to the very end was admirable to say the least. Great work everybody!