Breaking Down the Handstand Push-Up
Video by Travis Ewart

In this video, Invictus Gymnastics Coach, Travis Ewart, breaks down the HSPU from the set-up to tips for competitive athletes to make sure your reps count.

For more drills and progressions and to get personal feedback from Coach Travis, join our Invictus Gymnastics online program. It doesn’t matter what level your skills are, we have a way to customize your programming to be just right for you. You get tutorials, video analysis, and an amazing online community, all for helping yourself prepare for what is definitely coming!

What Are Toes-to-Bar?
Contributing Authors: Brittany Weiss, Michele Vieux & Travis Ewart

A toes-to-bar is put together exactly how it is read. It’s pretty much the queen of all leg raises. You bring your toes to the bar while hanging of course! It’s not one of the highly technical movements you could see come up in a workout but there are some things you should keep in mind while trying to achieve your first one, all the way to stringing them together in workouts. Toes-to-bar is a great movement for developing full body strength.

3 Tips for Improving Your Toes to Bar
Video by Travis Ewart

Invictus Gymnastics Coach, Travis Ewart, gives you three tips to improve your Toes to Bar starting with the “mount” to whether or not you should use straight or bent legs for the movement, depending on your personal anatomy and strengths. So if you already have Toes to Bar and are looking for ways to stay on rhythm, knock out longer sets, or tweak the movement to use different muscle groups, check this out for some tips.

Looking to improve your gymnastics skills?

The Athlete, the Goal & the Plan: Post-Open Check-In with Haider
Written by Michele Vieux

It’s time to check in again with our friend, Haider, who has followed our Performance Program online from Saudi Arabia, since July of 2018, and has volunteered to take part in this series called, “The Athlete, The Goal & The Plan”. Meet Haider and learn about his SMART goals in these previous articles.

Today we are checking in with Haider to see how he’s coming along with the mini-milestones we set up together,

Handstand Walk Progressions
Video by Travis Ewart

Handstand walking can be a fun and impressive skill to master. Many athletes work for years to develop the skill, and yet still have not mastered it. When you are a novice handstand walker and see that handstand walks come up in the Open, it can be frustrating (and sometimes embarrassing) to try to figure out the skill on the fly with time ticking down.

Please watch our Handstand Walk Progressions video and find where you can comfortably challenge yourself time and time again to work your way to success by moving through the progressions to achieve your handstand walking goals,

How to Spot the Strict Ring Muscle-Up
Video by Jessa Lemoine

Struggling with muscle-up transitions? The assisted strict muscle-up is a great way to help an athlete understand proper mechanics and body positions during the turnover.

Coach Jessa explains how to effectively spot an athlete in this drill depending on their strength on the rings and skill level with the movement. Spotting the strict muscle-up not only helps the athlete develop the strength to be able to do the movement on their own, it also helps them to identify the correct body position in each part of the movement.

Wall Slides – A Fantastic Exercise
Video by Travis Ewart

Wall Slides are a great shoulder mobility check to see where an athlete’s range of motion starts breaking down to improper form; it is also a fantastic exercise when applied to a rep scheme. Though the movement itself is relatively simple, it can become very difficult to keep proper positioning while performing at higher reps. Fatigue will be felt in the deltoids, traps and essentially anything the sun hits on your body at noon. Pay close attention to where your back is while moving through the motion as it’s usually the first culprit to cheat.

No Equipment Needed: Hamstring Prep for Gymnastics Day
Video by Travis Ewart

You don’t need a lot of fancy equipment to properly warm-up but you DO need to warm-up! We love these two hamstring stretches on gymnastics day or when toes to bar makes an appearance in your workout. Many people don’t consider that movements like toes to bar require hamstring flexibility but they do – the less we have, the more the movement will suffer (or we will suffer trying to actually make contact with the bar). Consider these points when considering why you struggle with toes to bar.

Midline Madness: Supine GHD Hold
Video by Travis Ewart

Have planking and hollow holds become too “easy” for you? Looking for a fun new challenge? Working toward a lever? Need an idea for ab supplemental work? If you answered yes to any of these questions then Supine GHD Holds are for you! If you have mastered a 90-second prone plank and can hold a perfect hollow for at least 60 seconds, you might be ready to kick it up a notch by moving to the GHD machine.

All the principles of a hollow apply here –

Midline Madness: Supine GHD Hold
Video by Travis Ewart

Have planking and hollow holds become too “easy” for you? Looking for a fun new challenge? Working toward a lever? Need an idea for ab supplemental work? If you answered yes to any of these questions then Supine GHD Holds are for you! If you have mastered a 90-second prone plank and can hold a perfect hollow for at least 60 seconds, you might be ready to kick it up a notch by moving to the GHD machine.

All the principles of a hollow apply here –

How to Become a Wall Baller in 3 Simple Steps
Written by Kaitlyn Kassis

The keys to becoming a baller at wall balls – a Wall Baller – is 1) to be able to identify the common faults in the movement and whether you are falling victim to any of them; and then 2) know how to fix your issue(s). This might take a little help to identify and a little practice to fix, but here’s my list of the common faults when performing wall balls and what to do about them.

1) Ball Positioning
The most crucial component of wall ball efficiency is the position from which the athlete catches and throws the ball.

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 possible.

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

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.

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 is simple…just click here: Sign Me Up For the Invictus Athlete Camp

The Invictus Athlete Camp
Invictus has established a reputation for excellence in preparing athletes for the sport of CrossFit. Invictus has qualified an affiliate team to the CrossFit Games ten consecutive years (one of only two gyms to do so) and became the Affiliate Champions in 2014.