CrossFit Invictus

Good luck to Invictus athlete Emily Rethwill as she takes on the World Fitness Project this weekend!

Kicking off the competition with Workout 1: The Combine 💨

She’s been putting in the work. Now it’s time to show it.

Let’s go, Em!

Movement Help: How to do Dimmels 👇

You’ll have seen Dimmels in the Invictus programming. Here’s why we use them:

• Develop posterior chain strength - glutes and hamstrings
• Improve lockout power
• Develop dynamic hip function and rate of force development
• Help break through deadlift plateaus
• Transfer to movements requiring explosive hip action - cleans, thrusters, wall balls and more

Coaching points:
→ Brace your midline
→ Start from the top of the deadlift
→ Descend rapidly to just below the knee
→ Reverse direction with force
→ Explode the hips forward
→ Avoid shrugging - let the hips be the dynamic driver

Keep them fast and explosive.

Try 15–30 reps at 15–40% of your deadlift 1RM.Keep them fast and explosive.

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Great classes start with great programming.

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• Daily class workouts
• Warm up suggestions
• Coaching notes
• Scaling guidance
• Clear structure for coaches and members

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