PERFORMANCE
Warm-Up.
“Mind Muscle” 12-Minute Mobility for Hip Hinge Day
Followed by…
Two Sets:
Banded Good Mornings x 20 reps
Bird Dogs x 20 reps
Wall Climbs x 2-3
Followed by…
Three Rounds (not for … Read More
PERFORMANCE
Warm-Up.
“Mind Muscle” Overhead Movement Prep
Followed by…
*Invictus Weightlifting Warm-Up*
Every 90 seconds, for 4:30 (3 sets):
Press in Clean (Sots Press) x 5 reps
Build over the course of the 3 … Read More
PERFORMANCE
Warm-Up.
*Invictus Gymnastics Warm-Up*
For 60 seconds, perform one set of:
Mini Handstand or Mini Release Handstand x 10 reps
Followed by…
Every minute, on the minute, for 6 minutes (2 sets) of:… Read More
PERFORMANCE
Warm-Up.
Banded Lat Stretch x 30-60 seconds per side
Banded Sampson Stretch x 30-60 seconds per side
Lateral Banded Walks x 30 seconds each direction
Scapular Pull-Ups x 10-15 reps
Followed by…
(Nasal Breathing … Read More
PERFORMANCE
Warm-Up.
“Mind Muscle” Thoracic Iso Holds
Followed by…
*Invictus Weightlifting Warm-Up*
3 Minutes of Cardio (Run, Bike, Row, Ski etc.)
Followed by…
4 Rounds:
6 Pushups + 6 Burpees + 6 Lunges + … Read More
RECOVERY DAY
A.
Review Invictus Content from the Week
* Which Type of Strength is Most Important in CrossFit?
* The Most Revealing Test in CrossFit
* Q&A: Which Muscles Should I Feel in the … Read More
PERFORMANCE
Warm-Up.
Waiter Carry + Suitcase Carry x 100 meters (switch hand positions at 50 meters)
Followed by…
Two Sets each side:
Windmills x 5 (slow and controlled)
Half-Kneeling Windmills x 5 (Forearm to floor, … Read More
PERFORMANCE
Warm-Up.
Followed by…
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…
Two … Read More
PERFORMANCE
Warm-Up
“Mind Muscle” Thoracic Iso Holds
“Mind Muscle” 12-Minute Mobility for Hip Hinge Day
*Change the way you look at mobility with the online Mind Muscle Class! Get notified when registration opens.
Followed by…… Read More
PERFORMANCE
Warm-Up
“Mind Muscle” Complete Snatch Warm-Up
*Change the way you look at mobility with the online Mind Muscle Class! Get notified when registration opens.
Followed by…
Then…
A.
Every 2 minutes, … Read More
PERFORMANCE
Warm-Up
*Courtesy of Invictus Gymnastics
Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – Donkey Kick Burpee x 3-4 reps
*Only kick as high as you feel comfortable.
Interval … Read More
PERFORMANCE
Warm-Up
“Mind Muscle” Hip Internal Rotation for Squatting
(Drop us your name if you want to be notified when the online Mind Muscle Class opens registration!)
Followed by…
One Set (Courtesy of … Read More
RECOVERY DAY
A.
Review Invictus Content from the Week
* Proudly Announcing…Invictus Seattle!
* Aim for More Sleep in THIS Stage
* K.I.S.S.
* 3 Tests for the Posterior
* Building Bulletproof Shoulders With the … Read More
PERFORMANCE
Warm-Up.
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold Alternating Reverse Lunges
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station … Read More