FITNESS
Warm-Up.
Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
Followed by…
Three sets of:
Bear Crawl x 20 … Read More
PERFORMANCE & FITNESS
Warm-Up.
3 Minutes Assault Bike w/ Nasal Breathing Only
Followed by…
Static Hang x 60 seconds
Wall Slides x 60 seconds
Handstand Hold x 60 seconds
Followed by…
Two Rounds (ramp up … Read More
FITNESS
Warm-Up.
Followed by…
One Set:
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg … Read More
RECOVERY DAY
A.
Review Invictus Content from the Week
* Where are You Coming in At?
* Inside Invictus: Road to Games EP1 (Full Episode)
* Nutrition Considerations for CrossFit Athletes
* Mind Muscle Class: … Read More
PERFORMANCE & FITNESS
Warm-Up.
Tabata x 2 sets each of:
(20 seconds work followed by 10 seconds rest = 1 set)
– Single-Arm Plank
– Alternating Lateral Lunges
– Side Plank
– Air Squats
– … Read More
FITNESS
Warm-Up.
“Mind Muscle” Hip Adductor Stretch with Eccentric Loading
Followed by…
Three Sets of:
1 Round of the Following Dumbbell Complex
Rest 45-60 seconds
Dumbbell Complex (start in plank) =
– Right Arm Row… Read More
FITNESS
Warm-Up.
“Mind Muscle” Warm-Up for Hinging Movements
Followed by…
Three sets of:
5-8 Prone Walkouts
10-15 Banded Bent-Over See Saw Rows
45-60 Second Bodyweight GHD Back Extension Hold (or Superman on Floor)
Rest as … Read More
FITNESS
Warm-Up.
5-Minute Spinal Warm-Up
Cat-Cow x 3 reps
(Really, really slow…try to feel each vertebrae moving. Use this to test to see where you feel tight. As a pre-test, while you are in “Cat”, … Read More
FITNESS
3 Minutes Assault Bike w/ Nasal Breathing Only
Followed by…
Static Hang x 60 seconds
Wall Slides x 60 seconds
Handstand Hold x 60 seconds
Followed by…
Two Rounds (ramp up intensity throughout):
5 … Read More
FITNESS
Warm-Up.
Followed by…
Followed by…
Three Sets:
5-7 Wall Ball Shots while focusing on your breathing
Rest 30 seconds
Followed by…
Assault Bike Dirty 30
Record your time for … Read More
RECOVERY DAY
A.
Review Invictus Content from the Week
* The Most Revealing Test in CrossFit
* How to Counterbalance Your Diet for Indulgences
* Mind Muscle Class: Cossack Squats and Lateral Hip
* Stop … Read More
PERFORMANCE & FITNESS
Warm-Up.
Band Distracted Hamstring Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds
Followed by…
Hawaiian Squats x 5 reps per side
Russian Baby Makers x 10 reps
Followed by…… Read More
FITNESS
Warm-Up.
“Mind Muscle” Warm-Up for Hinging Movements
Followed by…
Three sets of:
5-8 Prone Walkouts
10-15 Banded Bent-Over Seasaw Rows
45-60 Second Bodyweight GHD Back Extension Hold (or Superman on Floor)
Rest as needed… Read More
FITNESS
Warm-Up.
Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
Followed by…
Three sets of:
Bear Crawl x 20 … Read More