Search Results for: performance

Grip strength holding a rope

How to Increase Your Grip Strength

Written by Hunter Britt  Around 2017 the use of gymnastics grips in crossfit for the purpose of saving your forearms in workouts really took off. That is a two birds-one stone situation: save your grip strength and save your skin.  Until they were recently banned, people were using them…

April 12, 2024 – Performance

Warm-Up | Performance One set of: Row x 500m Bodyweight Walking Lunge x 20 steps Assault Bike x 2 minutes Dive Bomber Push-Up x 10 reps Followed by… Two sets of: Kettlebell Waiter’s Carry x 50ft per arm Kettlebell Goblet Hold Alternating Reverse Lunge x 10 reps Then… A. “The Back 40” For time: 50/40…

April 11, 2024 – Performance

Warm-Up | Performance Two sets of: Assault Bike x 60 seconds Robo Dog x 50ft forwards, 50 ft backwards Barbell Kang Squat x 5 reps Followed by… Two sets of: Banded Muscle Snatch x 15 reps Burpee Broad Jump x 5 reps Then… A. Every 2 minutes, for 6 minutes (3 sets): Hang Snatch x…

April 10, 2024 – Performance & Fitness

Warm-Up | Performance & Fitness Two sets of: Row x 90 seconds Slider Curtsy Lunge x 8 per side Followed by… One set of: “Weight Plate Squat Warm-up” Heels-elevated T-Spine Rotations x 3 Heels-elevated Flex and Extend x 3 Front Foot Elevated Split Split Squats x 6 per side Plate Elevated Cossack Squats x 6…
Invictus athlete doing toes-to-bar in the CrossFit Open 18.1 workout.

CrossFit Games Open 18.1 – Strategy & Tips

CrossFit Games Open 18.1 – Strategy & Tips Written by Travis Ewart with Tips from Team Invictus TOES-TO-BAR STRATEGIES You don’t have to be a gymnast to be good at toes-to-bar. It’s about playing your own game and knowing what you as an athlete are capable of. In Open workouts, you want to have a…

April 9, 2024 – Performance

Warm-Up | Performance One set of: Run x 400m, nasal breathing only Followed by… Two sets of: Scapular Pull-up x 10 reps Kip Swing x 10 reps Box Step-Up x 10 reps Single Arm Dumbbell Deadlift x 10 reps (start and finish between the feet) Single Arm Dumbbell Hang Snatch x 5 reps Then… Four…

April 8, 2024 – Performance

Warm-Up || Performance Two sets of: Supinated Grip Passive Hang on Pull-up Bar x 60 seconds Dive-Bomber Push-up x 10 reps Run x 200m Two sets of: Banded Palloff Hold x 30 seconds per side Unweighted Hip Bridges x 10 reps A. Every 90 seconds, for 3 minutes (2 sets): Press from Split Jerk Position…

April 6, 2023 – Performance & Fitness

Warm-Up | Performance & Fitness Two sets of: Run x 200m Hanging Knee Raise Hold x 30 seconds Kettlebell Goblet Squat Hold x 30 seconds Followed by… Two sets of: Single-Arm Dumbbell Overhead Reverse Lunge x 8 reps, alternating Dumbbell Kang Squat x 6 reps Dumbbell Goblet Squat x 4 reps Jumping Squat x 2…
2 side by side pictures. Billy poses with Kirsten at Invictus San Diego, and Billy running his marathon.

How Billy Used Goal Setting to Crush the Chicago Marathon

Written by Kirsten Ahrendt & Kelly Sekulovski It’s a new year, which means 365 days to establish and meet new goals that we set for ourselves. Whatever your goals may be: the simple act of setting a clear goal setting can help you achieve the…

We are Taking the Athlete Camp International!

We are excited to announce that we are headed international! We are taking the Invictus Athlete crew to CrossFit Redwall in Ferrara, Italy on August 24-26, 2018 and the Workout Hall in Athens, Greece on August 29 – September 2, 2018. We are looking forward to meeting new people and sharing our camp abroad! Registration…

April 5, 2023 – Performance

Warm-Up | Performance “Mind Muscle” Complete Snatch Warm-Up Followed by… Two Sets w/ PVC or empty barbell: 5 Muscle Snatch, 5 Overhead Squat 4 Power Snatch, 4 Overhead Squat 3 Squat Snatch, 3 Snatch Balances 2 Squat Snatch, 2 Press in Receiving *Every new line means take a short break before moving to the next…

April 5, 2023 – Performance

Warm-Up | Performance “Mind Muscle” Complete Snatch Warm-Up Followed by… Two Sets w/ PVC or empty barbell: 5 Muscle Snatch, 5 Overhead Squat 4 Power Snatch, 4 Overhead Squat 3 Squat Snatch, 3 Snatch Balances 2 Squat Snatch, 2 Press in Receiving *Every new line means take a short break before moving to the next…
Invictus Athlete Joshua Al-chamaa completing an Open workout

CrossFit Pre-Season Cycle

  Written by Holden Rethwill  Invictus Athlete Introducing the 2024 pre-season cycle. This cycle will begin on January 1st and will take us through the CrossFit Games semi-finals in late May / early June. Pre-Open/Quarterfinals Phase  Our next training cycle is going to consist of multiple phases that will allow us to take…

April 4, 2023 – Performance

Warm-Up | Performance One set of: Assault Bike x 3 minutes Followed by… Two set of: Walking Lunge x 20 steps Side Plank x 20 seconds per side Bottom Squat Hold w/Kettlebellx 20 seconds Tempo Goblet Squat x 3 reps @ 30X1 tempo Then… A. Every 2 minutes, for 10 minutes (5 sets): Back Squat…
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