Become an Invictus Athlete

Bryce’s Favorite Front Rack Mobility Drill
Video by Bryce Smith

Do you have trouble getting your elbows up on front squats and other movements that use a front rack position? There are many things that could be to blame for this! If you think tight triceps and lats are your culprits, then this drill is for you. Use it before your next lifting session that requires the front rack to lengthen those pesky, tight triceps and lats so you can get into a better position and lift more weight!

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The Importance of Ankle Mobility and Dorsiflexion

We are just under 3 weeks out from the CrossFit Games and Invictus Athletes are getting ready to head to Madison, Wisconsin. Check out this weeks episode of Road to Games below to get an inside look at some of the work these incredible athletes are putting in!

Episode 3 Invictus X: Unconquerable Women

This episode we follow a couple Female Invictus Athletes, Kristin Holte, Kristi Eramo, and Camilla Salomonsson Hellman. These three athletes have different backgrounds, different ethnicities, but the same motivation.

Follow along as they prepare just weeks before the 2018 CrossFit Games.

Muscle-Up Transition Drills
Videos by Travis Ewart

Are you working on getting your first muscle-up? Don’t know what to do when muscle-ups come up in your gymnastics skill session? Trying to perfect your muscle-up technique? If you answered yes to any of these questions then these drills are for you! Just like anything else in the gym and sport, technique plays a huge role in not only getting your first muscle-up, but also in making them as smooth and efficient as as possible.

Below, we have four muscle-up transition drills to help you get from under the rings to above the rings.

Basic Knife Skills: Chopping an Onion
Video by TJ O’Brien

“Refine the basics!” You’ve probably heard this once or twice in the gym, and now we’re taking that philosophy to the kitchen. Chopping an onion is like the air squat of kitchen skills. It will be the first thing you are assigned when you start at the bottom rung in any kitchen, and like an air squat, it will reveal compensations you’ve been making in your more advanced movements. The onion is a placeholder for almost any vegetable, the same technique will apply to any round/cylindrical veggies too.

Over-Under Hip Opener
Video by Nichole Kribs

We love this drill – borrowed from Eric Cressey – because it focuses on much-needed hip mobility, includes unloaded spinal flexion, and it truly is a catch-all drill to get the entire body integrated in a mobility challenge! This is great for coaches to add into group training warm-ups and individuals training alone should give it a try if they are looking for a little something different to prep for squat day.

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