PERFORMANCE
Warm-Up.
Banded Lat Stretch x 60 seconds each side
Banded Hamstring Flossing x 60 seconds each side
Followed by…
Then…
A.
Every 3 minutes, for 18 minutes (6 sets) … Read More
PERFORMANCE
Warm-Up.
Two sets with a barbell or kettlebell:
Barbell Good Morning x 10
Behind the Neck Push Press x 10
right into…
Snatch Grip Overhead Reverse Lunge x 10
Followed by…
Two sets of:… Read More
PERFORMANCE & FITNESS
Warm-Up.
Three sets of:
*Row x 250 meters
Alternating Box Step-Ups x 20 (bodyweight)
Side Plank x 20 seconds per side
*increase your pace on the rower with each set
Then…
A.… Read More
RECOVERY DAY
A.
Review Invictus Content from the Week
* How to Estimate Your 1 Rep Max
* Isometrics as Injury Rehab
* Establishing Your Priorities With 8-Week Strength
* CrossFit Open 22.2 Strategy & … 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
PERFORMANCE & FITNESS
Warm-Up.
Banded Pec Stretch
T-Spine Opener
Banded Lat Stretch
Single-Arm Hang from Bar x 30 seconds each arm
Assault Bike or Row 5 minutes @ 80-85%
Followed by …
Two sets of:… Read More
PERFORMANCE
Warm-Up.
Thoracic Twists x 30 seconds
Banded Hamstring Pulses x 30 seconds per side
Thoracic Iso Holds x 10 reps
Followed by…
Two sets of:
60 Seconds Row
30 Seconds Reach Thrus
30 Seconds … Read More
PERFORMANCE & 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 … Read More
PERFORMANCE
Warm-Up.
10 Slow and Controlled Deep Squat Progressions
10 Slow and Controlled Kettlebell Ankle Pulse (per side)
Followed by…
Two sets of:
30 Seconds Banded Monster Walks (forward)
30 Seconds Banded Monster Walks (backward)… Read More
PERFORMANCE
Warm-Up.
Two sets with a barbell or kettlebell:
Barbell Good Morning x 10
Behind the Neck Push Press x 10
right into…
Snatch Grip Overhead Reverse Lunge x 10
Followed by…
Two sets of:… Read More
RECOVERY DAY
A.
Review Invictus Content from the Week
* The CrossFit Open, Quarterfinals & AGOQ Cycle Info
* Accommodating Resistance and its Best Uses
* CrossFit Open 22.1 – Strategy & Tips
* Learn … Read More
PERFORMANCE & FITNESS
Warm-Up.
“Mind Muscle” Hip Adductor Stretch with Eccentric Loading
Followed by…
Three Sets of:
Dumbbell Complex x 1 rep
Rest 45-60 seconds
One rep of the Dumbbell Complex (start in plank) =… Read More
PERFORMANCE & FITNESS
Warm-Up.
10 Minutes of Assault Bike or Rowing @ 70-75%
Followed by…
Banded Pec Stretch
T-Spine Opener
Banded Lat Stretch
Band-Assisted Anterior Pec Stretch
Single-Arm Hang from Bar x 30 seconds each … 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