You searched for why we cluster

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…

Toes-to-Bar Strategies & Points of Performance for 18.1

Toes-to-Bar Strategies & Points of Performance for 18.1 Written by Brittany Weiss & Travis Ewart TOES-TO-BAR STRATEGIES (by Brittany Weiss) 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…

Bonnie, Piranhas, and Always Finishing Strong

Written by Kendall Kimball No one was more terrifying than Bonnie. Her strawberry blonde hair, freckles, and petite 4-foot frame painted a picture of innocence, but the entire 3rd Grade class knew the truth. She was a tiny hellion who ruled the playground with an iron first. There were…

Why We Cluster

Written by Michele Vieux What is a “cluster” and why do we program them? Per Webster’s, a cluster is a group of similar things positioned together. In today’s workout, for example, we are doing clusters of cleans which looks like Clean x 1.1.1.1 when written out on the whiteboard. This type of…

Understanding the 4 Types of Strength

Written by Holden Rethwill In order to help you better understand the purpose behind your training methods and to help you figure out where you might need a little more focus in your program, we will be going over the four primary components of the strength field as well…

The Overhead Squat

Written by Fritz Nugent What is an overhead squat? The barbell overhead squat is simply a squat performed with a barbell held overhead. Overhead Squat Form A well-executed overhead squat is performed with a wide grip on the barbell, extended arms with the barbell in alignment over the back of the head,…

CrossFit Open 20.4 Strategy & Tips

CrossFit Open 20.4 Strategy & Tips Videos by the Invictus Athlete Team Check out all the different options below and remember, unless you are a Games hopeful, only do this workout once and give it your all the first time. Full effort is full victory! Competitive CrossFitters If you’ve been following the Invictus Competition program…

Bonnie, Piranhas, and Always Finishing Strong

September 28, 2016 – Performance

A. Five sets of: Power Clean x 2.2.2 (rest 10 seconds between doubles) Rest 3 minutes B. Three sets for times of: 100 Double-Unders 30 Kettlebell Swings 20 Box Jumps Rest 3 minutes

October 24, 2016 – Performance

A. Every 2 minutes, for 20 minutes (5 sets of each): Station 1 – Power Clean x 1.1.1.1 (rest 10 seconds between singles) Station 2 – Weighted Pull-Ups x 2-3 reps @ 21X0 B. Three rounds for time of: 10 Power Cleans (155/105 lbs) 10 Burpee Box Jumps (24″/20″)

October 31, 2016 – Performance

A. Every 2 minutes, for 20 minutes (10 sets): Power Clean x 1.1 (rest 10 seconds between singles, and build to today’s heavy over the course of the ten sets) B. In teams of two, alternate sets to complete four each of: 3 Hang Power Cleans 2 Alternating Reverse Lunges 1 Shoulder to Overhead Run…

Search Results for: why we cluster