A.
Three sets of:
Back Squat x 4 reps
Rest 3 minutes

Increase the weight you used on February 9, 2018 by at least 5%. If you missed your squatting sessions in the last two weeks, select a weight that will make your final 1-2 reps of each set extremely difficult.

B.
For time:
50 Wall Ball Shots (20/14 lbs)
100 Double-Unders
40 Wall Ball Shots
80 Double-Unders
30 Wall Ball Shots
60 Double-Unders

  • James Dalton

    A. Stayed at 100kg from the 6 rep sets two weeks ago as had last week off, felt i hit good positions.

    B. 10.28 – went out a bit too hot on the wall balls, really felt the muscle fatigue from the squats, a few breaks in each set of double unders. Nice to do an intense metcon again!

    • thelonghorn

      Great work! For your sake and others, I hope they scheme the Open workouts similar to last year in that the more advanced movements show up later in the workout. 17.2, 17.4. My wife struggles with BMUs but still did that WOD Rx. Plus if you’re goal is a top 40k rank, remember that any scaled workout, even if you kill it, gets ranked below the Rx guy that only did 1 rep. So for 17.2 one lunge would have gotten a higher score than an entire scaled workout.

      • James Dalton

        Totally agree (would be nice if we avoided them entirely ha!), And I meant top 40k in the individual workouts, I think next year is time to set angoalfor an overall open placement!

    • Chris Pugliese

      Thats some great work

  • Chris Pugliese

    Good morning everyone…

    A. 275#/4 all rounds
    B. 10:12 Rx; A lot of misses on DUs today, so this was relatively slow

    • thelonghorn

      You missed less than me!

      • Chris Pugliese

        Haha…seriously, DU’s are my jam – even under fatigue – but today I was missing them all over the place. I missed 5 times in my first 20 and then strung 50 together, missed 3 more in the next 30. I may have to retest this one.

  • Wavy_Dave

    Still not feeling 100%

    A. 255×4, 270×4, 270×3+1

    B. Did Fitness B steadily and methodically. 7:09.

    • thelonghorn

      I’m with you on the not 100%, sickness is real this winter!

  • jorge gonzalez

    A) AMRAP 16′:
    200 mts run
    6 Hang Power Snatch 50 kgs
    12 burpees
    24 DUs
    Completed 3 rounds sharp.

    Not happy with this result, second round of DUs took me way too long to complete; I know burpees are not my strong suit and that some time would be consumed there, snatches were done in 3/3, 3/3 and 3/2/1. Gotta improve my DU stamina.

    B) AMRAP 3′ DUs, got 53, I was aiming for 60 but fell a bit short.

    C) EMOM 9′ squat snatch
    1. 3 reps 45 kgs
    2. 2 reps 50 kgs
    3 1 rep 52.5 kgs

    Just felt like moving some weight and it’s been a while since I did full snatches.

    • thelonghorn

      You’ve improved a lot on DUs!

      • jorge gonzalez

        thanks man, it’s been a long year since 17.5

    • jorge gonzalez

      Also about my Open goals, I want to go full Rx this year, that said it might be out of my control as I don’t have some movements/weights tied down; so taking that into consideration I want to be able to perform the movements that killed me last year if they come: HSPUs and C2Bs, other than that I’m just in for the fun of it

  • thelonghorn

    A. 275-285-295 x 4

    B. 10:19 Rx. Nothing to blame here except an inability to string DUs together under fatigue.

    C. DU practice in the flight time scheme up to 30 and back. 5-10-15-20-25-30-25-20-15-10-5. If I had gone up to 50 I’d still be doing them 😉

    D. 1min on 30s off sandbag carry 100#. 4 sets
    Front carry
    Right shoulder
    Left shoulder
    Front carry

    • Chris Pugliese

      big weight for not being 100%

      • thelonghorn

        Thanks, about 20# away from where I should be but I’ll take it

        • Michele Vieux

          That’s 93% which is excellent… 🙂

          • thelonghorn

            Math seems accurate, I think I’m still about 7% phlegm 😂

  • Philippe Barraud

    A 365, 370, 380(2×bw)×2+1 three minute was not enough

    B subbed 45# thruster in 20m

    • Chris Pugliese

      crushed A. Great job!

  • Joey Maltais

    Following Strenght this morning I went for a very short metcon:
    Every 2 min x 6 min
    30s max AB cal: 14-12-13
    Goals for the Open: Top 2500 or better in my region (last year 3304)

    • Teddy

      Way to get it in!

    • Candy Olkey

      Would you like to make a friendly wager???

      • Joey Maltais

        I’m listening…

  • Jared Smith

    A: 275
    B: Forgot my jump rope today so I subbed tuck jumps. Ouch. 13:48
    C: 10 minutes stair climber

    • Chris Pugliese

      B had to be hell with those tuck jumps. I can feel it just sitting here typing.

      • Jared Smith

        Yeah, it was half substitution, half punishment. Fun stuff!

    • Chris M.

      That sounds horrible.

  • Chris M.

    A. Back Squat as Rx: 4 x 285. 305, 325
    B. As Rx: 8:11

    • thelonghorn

      I think you’ve got that top 1000/top 25 no problem

      • Chris M.

        It’s a jungle out there – filled with beasts and animals.

        • thelonghorn

          I’ve dropped in many boxes and have visited several that my wife has been a part of and have even done a few competitions with the wife. Trust me when I say there aren’t many people consistently performing like you and many of the people on this site, especially at your old man age 😉

    • Teddy

      What’s in parenthesis is golden. Appreciate the reminder brother.

    • Joey Maltais

      You got this. Head held high no matter what… but we all know you’re going to crush!

  • Steven

    A. 3×4 at 137,5kg/305lbs
    B. As Rx’d 10:06.

    My shoulders are starting to smell like fried chicken.

    • Michele Vieux

      Gross, Steven!! Time to throw out that shirt! 🙂

      • Steven

        Since when is fried chicken gross? Haha! Seriously though, this week has really been targeting my weakness: shoulders. Any tips on supplementing exercises to add on a regular basis?

        • Michele Vieux

          There are tons of exercises you could use to supplement but I think that more importantly than the actual exercise is how you attack them.

          If you think it is a strength issue, then yes, include more exercises and a variety of them. I’ve really seen improvements with strongman training and specifically sandbag presses and hand-over-hand rope pulls for upper body strength gains. They help balance you out and encourage you to move the way we were meant to move while targeting stabilizing muscles as well as large muscles.

          If you think it is an endurance issue, then start adding in Tabata work once or twice a week. Pick any shoulder focus and do 8 sets of 20 seconds work followed by 10 seconds rest for AMRAP over the 4-minute workout. (Dips, push-ups, pull-ups, strict press, push press, etc.)

          • Steven

            Thnx for the tips! Of course I’d like to get stronger but in comparison it’s an endurance issue. I can come in fresh and do a set of 14 unbroken SHSPU’s, but yesterday after all the previous pressing I couldn’t even rep out more than one at a time. Will add the tabata’s! Thnx!

    • Joey Maltais

      I’d love some fried chicken… Great work!

      • Candy Olkey

        You and your friend chicken Joey…..

    • Teddy

      Like pop-eyes fried chicken?

  • Wes in Denver

    A) 265, 275, 285 {could have gone 10# heavier}
    B) 9:42 Rx {Wall balls are my nemesis @ 5’7”}

    Open goals: 1) beat my buddy Karl in 3 of the 5
    2) top two in the gym {#2 last year}

    • Michele Vieux

      Can’t wait to see your PR your squat next time we test!

      Thanks for sharing your goals! Now think about your “why”. This will help push you when the going gets tough in those Open workouts.

      Addressing Your Why and Your Fears
      https://www.crossfitinvictus.com/blog/addressing-your-why-and-your-fears/

      And then set some action steps. You know what you want your end result to be but how can you make it happen?

      What Must You Actually Do?
      https://www.crossfitinvictus.com/wod/monday-april-18-2011/

      Here are some ideas that might help:

      4 Ways To Improve Performance In Competition
      https://www.crossfitinvictus.com/competitors/blog/4-ways-improve-performance-competition/

      • Wes in Denver

        Thanks Michele! Might be tough to PR my squat as I’m getting older and used to compete in powerlifting 😉

        I will say, lifting in the garage alone is tough mentally to push through the hard times in a WOD. Starting to post consistently and see the online community support has helped me push harder the last few days.

        • Joey Maltais

          The online community makes a huge difference for me too. Not quite the same as having someone physically there suffering with you, but also far from being alone. Awesome work!

        • thelonghorn

          Ha that’s like me trying to PR my bench press, 18 yrs ago I was doing 315 for reps… 18 years later not so much! I also toil alone at home, the accountability of having to post the results of my effort is motivating for me👍🏻

          • Joey Maltais

            I don’t mind calling you « C cup » was it? if that helps push your bench numbers…

            • thelonghorn

              Whoa easy sparky, “B cup”

        • Wes in Denver

          Let’s keep up the online community and continually better ourselves. Thanks for posting everyone; you help me out.

    • Rob Schneider

      Bro. I’m starting to follow performance. Glad to see someone on here I know!

  • Michele Vieux

    Happy Hump Day!

    Lots of folks posting their Open goals, which is awesome! Here are some articles to help you think about yours and also make them a reality:

    Figure out your “why”. This will help you push through when the going gets tough.

    Addressing Your Why and Your Fears
    https://www.crossfitinvictus.com/blog/addressing-your-why-and-your-fears/

    And then set some action steps. You know what you want your end result to be but how can you make it happen?

    What Must You Actually Do?
    https://www.crossfitinvictus.com/wod/monday-april-18-2011/

    Here are some ideas that might help:

    4 Ways To Improve Performance In Competition
    https://www.crossfitinvictus.com/competitors/blog/4-ways-improve-performance-competition/

    What Motivates You: Your Ego or Your Purpose?
    https://www.crossfitinvictus.com/blog/what-motivates-you-your-ego-or-your-purpose/

    Internal vs External Motivation
    http://www.crossfitinvictus.com/blog/internal-vs-external-motivation/

    P.S. If you don’t have consistent double-unders, either lower the number of reps or give yourself a set time each round to get AMRAP and then move on. If you don’t have them at all then do the Fitness version of this workout (with box jumps) instead.

    Become a Ninja at Double-Unders
    http://www.crossfitinvictus.com/blog/become-a-ninja-at-double-unders/

    Advanced Drills to Up Your Double-Unders
    https://www.crossfitinvictus.com/blog/advanced-drills-dubs/

  • Christian Hays

    A. 185 190 195 200

    B. 30-20-10 Martone kB sub for wb at 45#
    100-80-60 DU
    11:32

  • Janelle Hudgin Winston

    My Open goals… hmm. Well, honestly I just want to be able to do all the work outs RX. There are a couple of movements I still don’t have. HS walking, strict HSPU, ring muscle ups, high reps of rings dips, and bar muscle ups. I can get a few BMU but it’s not consistent. I’ve been working on them and am hoping for some magic. I am a bit worried that DC will pull out some WOD that is WAY over my head. We’ll just have to see.
    Hoping to be the 200,000 fittest woman. 🙂

    • Teddy

      Great goals Janelle, I’m willing to bet you’ll do GREAT.

    • Joey Maltais

      You got this!!

      • Janelle Hudgin Winston

        Thanks Joey! 🙂

  • David Franco

    A. 225lbx4/245×4/245×4
    B. 21:00. Rx.

    • Candy Olkey

      Nice work today David!

      • David Franco

        Thx Candy!

  • ColoradoLivin

    Active recovery day. Some yoga and skiing!

    • Teddy

      I support this lifestyle.

  • Teddy

    Just got back from a much needed early Valentine’s Day trip in Tahoe. Can we always do just three sets for part A?

    A. 300/315/325 x 4 each set

    B. Rx: 7’46” — goal was unbroken everything but just couldn’t do it. Shoulders felt like fried calamari dipped in some spoiled marinara. Rounds went like this:

    — Round 1: unbroken (finished at 2’30”)
    — Round 2: 20/20 WBs, 7/73 DUs
    — Round 3: 20/10 WBs, unbroken

    • Chris M.

      Super fast and strong – well done Teddy.

    • Candy Olkey

      Tahoe for Valentine’s Day….so JEALOUS!!!

    • Dustin Coughenour

      Killing it ur creeping up on my “role model” board! 👊🏼

    • Joey Maltais

      Longhorn was saying how he has trouble finding pants that fit and all I was thinking about is what the hell does Teddy do? Are kilts popular in your area? You left us in the dust on this one man, amazingly done!!!

      • Candy Olkey

        OMG…this is just GREAT!

      • Teddy

        Seriously, you crack me up bro 🙂 I appreciate the encouragement as always!

  • Jay Pennypacker (M/54)

    Missed yesterday did yesterday’s A this morning
    A1. Strict shoulder press-135 X3 (3)/140X3. 140 = 93.25%
    A2. 135#X/10/12/12
    I hope to post some more later this afternoon

    • Candy Olkey

      Nice work Jay!

      • Jay Pennypacker (M/54)

        Thanks Candy! Drives me crazy when I miss a weekday workout, but I’m not crazy right……

        • Candy Olkey

          Not any crazier than the rest of us crazy ppl! We all fit in nicely!

  • Rob Schneider

    First workout back in a week from having Influenza.
    A. #275,295,315
    B. 10:51 rx

    • Candy Olkey

      That’s so mighty fine work for being off and being sick for a week! Glad to see you back Rob!

  • José Montañez

    A.
    300×4/320×4/330×4

    B.
    18:20 Rx – Sets of 20 for the DU’s

    As soon as I saw how many double unders this workout had, I knew I was in for a world of hurt. I just don’t have them double unders.

    • Candy Olkey

      Nice work on the BS and way to stick with it and fight through those DU’s Jose!

  • ColoradoLivin

    Ok so my latest group conversation piece. Anyone mess around with different types of cryotherapy? Recently I’ve been really into contrast showers. a few minutes hot…then as cold as it can go for 2 minutes or so..then back to hot. 3 rounds.

    It sucks as first but you kinda get used to it. The science is not conclusive on this type of stuff for recovery…but I do know that i feel amazing when i get done, and I’ll continue to do it even if it’s a placebo. Always try to end on a cold cycle.

    • Michele Vieux

      I always try to finish my shower with as cold of water as I can handle, even if it’s just 30-60 seconds. I like to think of it as not only therapy, but also a mental challenge. 🙂

  • Colton Davis

    A- 315/340/350x 4 reps
    B- 8:20 no push today on the DU

    • Candy Olkey

      That’s some HEAVY weight and a great time on B for not having any push!

    • Dustin Coughenour

      Beast!

  • Candy Olkey

    A. Back Squats – 160# x 4 for all sets
    B. RX – 10:05
    I really wasn’t sure how this would go as my DU are not all that consistent….well today the DU were ok..it’s the WB’s that were a hot mess.
    ***On another note…The Open!! I just signed up! I have done the open workouts for the past 4 years, but was never registered…so this is a first for me. Can you say NERVOUS!! There are elements that I don’t have and weights that I won’t be able to RX. But my goal is to embrace the experience and never forget that I am 46 years young and can do so much more today than I could at 26, keep my chin up and be proud of every single workout good, bad or indifferent.

    • Chris M.

      Awesome – welcome aboard – my only point of advice is that it’s a long 5 weeks – managing your training volume leading into the weekend is more important than you might think – this will be my 7th.

      • Candy Olkey

        Well I’m hoping to get some great advice and coaching from my Invictus family! I promise to listen to all that you have to offer as I know you will all save me from myself!

        • Michele Vieux

          It’s all about the experience, like you said. The amount of weight you use or if you scale movements is not important, just how you approach workouts and give your full effort each workout.

          • Candy Olkey

            Thank you Michele..this is a huge step for me. I don’t have the support at home as most do not understand the journey that I’m on. I know I can count on everyone here for support and to push me!

            • Janelle Hudgin Winston

              It’s my first official year too and I’m quite nervous about all the movements I might not be able to do. Decided to stop thinking about that and just do what I can do and do it well. You got this!

              • Joey Maltais

                I think that’s the perfect mindset and it will lead to success regardless of the outcome!

                • Michele Vieux

                  Agreed!

    • Dustin Coughenour

      So inspirational!

    • Joey Maltais

      Just another day, another workout, another time you will give it your all AS USUAL! No stress my friend

  • Dustin Coughenour

    A. On my squat cycle today was 1rm test hit 350×1 than 360×1 for #15 pr
    B. 9:02

    Goals
    Give 100% effort and stay healthy
    GO33HARD

    • Joey Maltais

      Crushed it! I strongly approve of these goals…

    • Candy Olkey

      Amazing work as always Dustin!

  • VanillaGorilla

    A. 3 sets of 4 @295. Keeping it low due to sciatica. Going to doc on Monday cause it’s been 2 months and I can barely get out of bed in the morning.

    B. 11:19 RX lots of misses on rope and shoulders are dead from yesterday. 20# wall ball felt like death.

    C. Lots of stretching.

    I’ve also started doing 20 mins of assault bike every morning and not eating everyhever within reach. Trying to drop 8#s

    • Michele Vieux

      Sorry to hear you are dealing with this pain. Let me know if you need ideas for treatments, workouts, mobility, etc. Where do you live?

      • VanillaGorilla

        Living in Puerto Rico. Would love some treatment and mobility advice. Frankly I feel the best when I’m working out. Lol

  • JT

    A. 1.5 mile run. 11:00 (focused on belly breathing and mid foot strike.)
    B. Back squat 3×4: 305
    Haven’t done squats in a while, happy with passing 300.
    C. 12mEMOM: 25 weighted pushups, 25 wall ball sit-up, rest

  • Joey Maltais

    Session 2:
    Wasn’t planned but my wife went to the movies with her mom so decided to do part B, why not right?
    9:11 Rx
    Wb: approx 30-15-5 / 15-15-10 / 15-10-5
    DU broke x1-2 first 2 sets then Ub (shoulder burn was real)
    Shoulders are done and I’m winded pretty bad, it was a good one. Was hoping for a quicker time but wb endurance is a weakness for me. Still happy because it has improved and satisfied knowing I pushed hard.
    Looking forward to a rest day tomorrow. Have a great night everyone

    • Candy Olkey

      Your dedication and drive is outstanding! Amazing work today and everyday Joey!

  • Michael Newton

    A) 290x3x4

    B) 8:02 with 14# ball

  • Janelle Hudgin Winston

    Wow. That was awful.
    A. Warmed up with sets of 125 x 2, then 145 x 4

    175, 185, 190 x 2 failed on rep three so I guess I went hard enough. 🤷🏼‍♀️

    B. 9:58 – Kept the WB in sets of 10, DU were 55/45, 40/40, 40/20. My shoulders were screaming at the end and it was all i could do to pick up the rope and swing it around.

    • Dustin Coughenour

      I felt the same didn’t have any misses on the dubs but shoulders kept breaking it up for me…nice work!

  • Chad Evans

    A. Pause Back Squat
    5×5 w/ 3 sec pause
    235, 235, 235, 245, 245

    B. 8:28
    Shoulders were smoked! Awful WO! 😉

  • Bryan

    A. Bryan – 175# x 4 reps/set.
    B. Bryan – 15:03.