PERFORMANCE
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
– Hollow Hold … 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…
2 Sets … Read More
PERFORMANCE
Warm-Up.
Segmented Cat-Cows x 10 reps
Hamstring Stretch w/ Eccentric Loading
Followed by…
Three rounds with a medicine ball:
Straight-Leg Sit-Ups x 10 reps (arms locked out in overhead position)
Turkish Get-Ups x 2 … Read More
PERFORMANCE
Warm-Up.
Power Breathing Practice
**This is to ramp you up for the workout! It can also be used as a tool to down regulate your heart and breath. Please do not skip this!!**
Followed … Read More
PERFORMANCE
Warm-Up.
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at … Read More
PERFORMANCE
Warm-Up.
“Mind Muscle” Oblique & Hamstring Prep
Followed by…
“Mind Muscle” Thoracic Iso Holds
Followed by…
Elephant March x 20 (slow and controlled)
*Set up your barbell with weights. This will be your hand … Read More
RECOVERY DAY
A.
Review Invictus Content from the Week
* Maximize Your Potential as a CrossFit Masters Athlete
* Nutrition Case Study: Less Can be More
* Pregnancy Training: Coning & Doming
* Mind > … Read More
PERFORMANCE
Warm-Up.
Power Breathing Practice
**This is to ramp you up for the workout! It can also be used as a tool to down regulate your heart and breath. Please do not skip this!!**
Then…… Read More
PERFORMANCE
Warm-Up.
Squat Therapy x 10 reps @ 3211 tempo
Supinated Grip Static Hang x 60 seconds (accumulate if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang x 60 seconds (accumulate if needed)… 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…
2 Sets … Read More
PERFORMANCE
Warm-Up.
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at … Read More
PERFORMANCE
Warm-Up.
“Mind Muscle” Oblique & Hamstring Prep
Followed by…
“Mind Muscle” Thoracic Iso Holds
Followed by…
Elephant March x 20 (slow and controlled)
*Set up your barbell with weights. This will be your hand … Read More
PERFORMANCE
Warm-Up.
“Mind Muscle” Full Body CARs Routine
Followed by…
Static Hang x 60 seconds (accumulate if needed)
Y’s, T’s & W’s x 5 reps each
Handstand Hold x 60 seconds (accumulate if needed)
Followed … Read More
RECOVERY DAY
A.
Review Invictus Content from the Week
* Tips for Stringing Together More Toes to … Read More