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 to 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.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Finger Presses x 15-20 reps
Interval 2 – Wall Climb x 4 reps
Followed by. . .
For 60 seconds, perform:
Side Pressing Handstand Hold x 45 seconds
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Wall-Facing Split Handstand Hold x 20 seconds
Interval 2 – Push-Up x 10 reps
B.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kipping Toes-To-Bar x 12 reps (FAST)
Interval 2 – Elbow Jacks x 12 reps
Followed by. . .
Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Bouncing Knees-To-Chest x 40 reps
Interval 2 – Straight Body Crunches x 30 reps
C.
If you are not familiar with the Butterfly 4-Step, please watch this VIDEO.
Option 1 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kipping Half Toes-To-Bar x 8 reps
Interval 2 – Chest-To-Bar Pull-Up Negatives x 4 reps @ 31A1
Option 2 –
Every 15 seconds, for 3 minutes (12 sets) of complex:
Kipping Chest-To-Bar Pull-Up x 1 + Butterfly Chest-To-Bar Pull-Up x 2 reps
*The idea here is to use the Kipping Pull-Ups to blend the technique into the Butterfly Pull-Up. The kipping technique is identical until the arching movement of the Butterfly, so this rep scheme is to strengthen the movement pattern of the kip to be patient for the arch into the Butterfly.
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets)
Chest-To-Bar Pull-Ups Scaled x 20 reps
Followed by. . .
For 60 seconds, perform one set of:
Jumping Chest-To-Bar Pull-Ups x max reps
Session Two
A.
If you are not familiar with the False Grip for Strict Ring Muscle-Ups, please watch this VIDEO.
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Squatted Muscle-Up Transitions x 5 reps
Interval 2 – Pause Ring Dips x 5 reps (one second pause at the bottom of the dip)
Followed by. . .
For 60 seconds, perform one set of:
V-Ups x 20 reps
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Strict Muscle-Up x 1-2 reps
Followed by. . .
For 60 seconds, perform one set of:
Ring Pull-Ups x max reps
B.
If you are not familiar with the No Zone, please watch this VIDEO.
Every minute, on the minute, for 2 minutes (2 sets) of:
Rowing Transition Lifters on Low Rings x 10 reps
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Snap Pulls x 10 reps
Interval 2 – Pop Swing x 5 reps
*As tempting as it may be to swing big, keep these swings small.
Rest 60 seconds, then. . .
Every minute, on the minute, for 4 minutes (4 sets) of:
Kipping Ring Muscle-Up x max reps (unbroken)
Followed by. . .
Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Box Jump-Up to Full Support on Rings x 10 reps
Interval 2 – Banded Face Pulls x 30 reps
Option 2 – (All work between the “[ ……. ]” )
[ Rest 60 seconds, then. . .
Every 15 seconds, for 2 minutes (8 sets) of:
Mounting Ring Muscle-Up x 1 rep
Immediately followed by. . .
For 60 seconds, perform one set of:
Banded Face Pulls x 60 reps ]
Session Three
A.
If you are not familiar with the process of Handstand Push-Up Negatives, please watch this VIDEO.
For 60 seconds, perform one set of:
Donkey Kick Burpees x 15 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kick-Up to Handstand on Wall x 5 reps
*Be aggressive. Kick up, feet together, kick back down.
Interval 2 – Reverse Snow Angels x 10 reps @ 1010
Followed by. . .
Every 10 seconds, for 60 seconds (6 sets) of:
Handstand Push-Up Negative x 1 rep @ 40A2
Followed by. . .
Every 10 seconds, for 60 seconds (6 sets) of:
Strict Handstand Push-Up x 1 rep @ 10X1
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Strict Handstand Push-Up x max reps (These reps do not need to be unbroken, but rather for max reps using any resting technique necessary)
Interval 2 – Rest x 30 seconds
Followed by. . .
For 60 seconds, perform:
Handstand Push-Up (singles) x max reps
*On singles, as soon as your second foot meets the wall begin your descent. Once your arms are back to full extension at the top of the Handstand Push-Up, kick down immediately. Land, swing your arms back one time then kick back up into your next Handstand Push-Up.
B.
Every 10 seconds, for 2 minutes (12 sets) of:
Ring Dip x 1 rep
*Insure that you are reaching full depth and extension on each rep.
Followed by. . .
Every 15 seconds, for 2 minutes (1 set) of:
Interval 1 – Full Support Hold x 5 seconds
Interval 2 – Catch Position Hold x 5 seconds
Interval 3 – Full Support Hold x 10 seconds
Interval 4 – Catch Position Hold x 10 seconds
Interval 5 – Full Support Hold x 15 seconds
Interval 6 – Catch Position Hold x 15 seconds
Interval 7 – Full Support Hold x 20 seconds
Interval 8 – Catch Position hold x 20 seconds
Followed by. . .
Every 20 seconds, for 2 minutes (12 sets) of:
Ring Dips x 3 reps (Be sure to go to full depth with your knees and hips. Avoid bending at the hips and dropping your chest downward)
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Catch Position Dips x 8-10 reps
Followed by. . .
For 60 seconds, perform one set of:
Full Support Hold x max effort
*Keep your arms as straight as absolutely possible during this movement.
One set of:
Twisted Cross x 60 seconds (30 seconds each side)
Session 1 (Mix of Level 2 and 3) A. Every minute, on the minute, for 4 minutes (2 sets) of: Interval 1 – Finger Presses x 15-20 reps Interval 2 – Wall Climb x 4 reps Followed by. . . For 60 seconds, perform: Side Pressing Handstand Hold x 45 seconds Followed by. . . Every 30 seconds, for 3 minutes (3 sets) of: Interval 1 – Wall-Facing Split Handstand Hold x 20 seconds Interval 2 – Push-Up x 10 reps B. Every 30 seconds, for 3 minutes (3 sets) of: Interval 1 – Kipping Toes-To-Bar x 12 reps (FAST)… Read more »
Trying out the 7-Day Free Trial
Session 3:
A1) Done
A2) Done
A3) Done
A4) 7/3/3
A5) 3 reps
Clearly need work on strict HSPU
B1) Done
B2) Couldn’t hold the catch position for 15/20s
B3) Failed 2 sets
B4) 8 reps for 2 sets
B5) Support Hold x 30s. Elbows started to bend so cut myself off
Well then, welcome to Invictus Gymnastics @disqus_VWKu5ipQrJ:disqus ! It looks like you did a great job in this level. As you work through the other sessions bear in mind that the amount of time in section A and B in levels one and two are interchangeable, so if you find that one level suits your abilities well for a certain skill and a different level for another you can move from part A in one level to part B in another level. That same rule usually applies for level three as well, but there are occasions that level three has… Read more »
Thanks Travis! 1 question I have is how much time are you allowed between each piece/section? I was taking like a minute in between
That’s perfect. Really the program is built as a 20 minute session, so it really does depend on how much time you have and you can take it from there. The parts A, B and C (as I’m sure you’ve noticed) are each focused on one particular gymnastics movement, so by taking time between the different sections of a session should not affect the outcome of the results. We just don’t want someone to take too long and have it eat up all their time in the gym.
Crazy week, so sneaking in bits and pieces:
Session 1:
A) Stayed in side pressing hold all 45 seconds!
Wall facing split hold feeling better
Pushups were hard…
Session 2:
A) did 1 strict MU per minute for 3 minutes – they were pretty hard, but no misses!
5 ring pullups (I did them UB…I can never tell if they have to be UB when it says 1 max set in 60 seconds?)
Great job Taotao!
When it says “For 60 seconds, perform one set of: … for max reps” it just means that you only do one interval of 60 seconds regardless of how many times you have to drop off the equipment etc. If it is supposed to be unbroken it should specify as it does in Session 2, Part B, section 3 for kipping ring muscle-ups.
Ok, thank you!
Post results here to keep track of your progress! If you have any questions, please don’t hesitate to ask here, ask on our Invictus Gymnastics Facebook page, or you can even email me at travis@crossfitinvictus.com..