Workout of the Day
A.
In six sets or fewer, build to a 1-RM Back Squat
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
Rest as needed, but at least 3 minutes between sets of singles. Leave the weights on the bar when you finish, you’ll come back to this.
B.
In six sets or fewer, build to a 1-RM Weighted Pull-Up
Weighted Pull-Ups
C.
Back Squat x Max reps @ 85% of today’s 1-RM
* Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible.
D.
Five sets for max reps of:
Strict Handstand Push-Ups x Max reps @ 1010
(if you break tempo, you terminate the set – no resting at either the top or bottom)
Rest exactly 60 seconds
Perform these per Games standards – abmat sandwiched between two plates – the abmat should be the same level as the plates.
———–
Remember, this is a testing week! Please perform the workouts . . . AND POST YOUR RESULTS! The next phase of the Competition program will be determined by the numbers reported from this testing week.
A. 275
B. 40…couldn’t do a single pull up in march so I’ll take it
C. 225 9 reps
D. 1,2,2,1,1
Excited to see the gains over the next year
A. 180# 1-RM
B. 20# Strict
C. 6 reps at 154#
D. 1/1/0/1/0
A. 400#, 35# PR
B. 100# strict
C. 5 reps @ 340#
D. 6/6/4/4/3
Programming is awesome. Can’t wait to see all the gains throughout the year.
A. #403
B. #100
C. 7 @ #345
D. 17/11/7/4/7 got worn out on 4th set.
I’ve been on your programming since around March and really appreciate you sending out such great workouts. I had been virtually on continuous deployment for the 2 years leading up to starting your program so admittedly it was rough initially ramping up to form. I’m not there yet, but well on my way. I appreciate it. I figured this testing week was a good time to start posting results. I’ll try and keep up as much as possible. Thanks again.
A) 330#. New 1RM by 15#. Lower back felt like limiting factor. Definitely lost form on the way up. Failed at 335#
B) 125#
C) 9 @ 280#
D) 18/11/5/5/4
A. tied previous PR of 405#
B./C. Unfortunately couldn’t do because I’m traveling and did the class WOD at CrossFit SouthBay.
Did 5×5 weighted C2B chin ups with 20# vest and 5×5 KB presses (each arm) with 70#KB
5 rounds
5 box jumps 32″
30 sec plank hold
200m Run..100 uphill
8:54
D. In the hotel
10/16/11/7/5
Fell off the wall on sets 1,3,4..definitely could’ve kept going.
Also did 6 100yd sprints. About a minute and fifteen seconds between sets of rest
CJ, it was great meeting you this weekend. Congrats on the success your team and gym had this weekend! Looking forward to continue following your program!
Was following durring the open. Had to lay off for a bit de to career move and nagging hip injury.
But back at it today. Strength is down a bit but hip feels good.
A) 375# down from a 405#PR last Feb
B) 97#
C) 6reps @ 315
D). 22-12-7-7-9
Looking forward to this week of testing.
Thank you for all your hard work CJ
Got to workout at Southbay Crossfit today with Marshall. Congrats to you CJ and your Invictus team. Awesome to watch you guys also good to meet you for a second. Can’t say enough good things about this programming. I’m excited to see results this year.
A. 315#. Stopped here due to groin. Hoping this heals up soon.
B.5×5 weighted c2bars chin ups due to being at another gym. This was what they were doing
C. 5rnds
5 box jumps (36inch)
30 sec laces down plank
200 m run
7:55
D. 30 HSPU for time in hotel. 2:54
Definitely need to work on these
E. 6 x100+ yard sprint
Rest 1:15
a. 330# new PR -
b. 81# – have not done strict pull ups in a long time. I used to be able to do 30#’s more on this
c. 280 x 7 reps
d. 17, 11, 7, 6, 7 – didn’t feel great on these either.
Squat feels really strong. I feel like I have lost a little bit of upper body strength.
I’ve been following your program since the start of June and love everything about them. I’m excited about the upcoming months
M/23/170
A)Back Squat 1-RM 325#
B)Weighted Pronated PU 1-RM 60#
c)Back Squat @ 85% of 1-RM 10 reps @ 275#
D HSPU – 10,6,5,5,4
hello everyone
A)back squat PR at 152 kg (336 lb)
B)weighted pull ups PR 53 kg (116 lb)
C)max reps back squat PR 9 reps at 129 kg (284 lb)
D)i cant bend my wrist so i cant do handstand push ups.i used dumbbell so my wrist dont get injured more .
30 lb dumbell 17,14,12,10,10
A. Back Squat PR 185lb
B. Weighted pull ups PR 20.5lb
C. Max reps at 85% of new PR 5reps
D. Fail…
A) 140kg
B) 92# 1-RM weighted PU
C) 7 Reps @ 120kg
D) HSPU 17-22-9-9-7
A) 81kg (88kg is PR)
B) 30#
C) 10 reps @ 69kg
D) 4-4-4-1-1 (kipping – no strict)
A) 325#
B) 115# @ body weight of 185
C) 6 continuous reps then 3 more w/ 3-4 sec. pauses @ 275. So either 6 or 9, take it how you will.
D) 17/5/7/7/9 absolute gritty limit on last one.
Thanks for everything CJ. The programming is legit. Similar to what I was doing before but better and holds me accountable on days I didn’t feel like putting out. This programming is a lot of work and I like everyone else on here really and truly appreciate it. Thank you tremendously.
M/33/220
315
w.pullups: 55
10×265
Hspu: 11,7,5,3,3,2
Alisha 32yof – 5’4″ – 126#
A. 114kg High bar back squat
B. 40kg 1rm Pull up
C. 10 reps high bar at 95kg
D. 10-10-12-11-7 SHSPU
80kg 184cm
A. 100kg (down from 115kg after back injury and 20kg weight cut :p)
B. 25kg
C. 7 reps @ 85kg
D: 5 – 1 – 1 – 1 – failed last
I have been a lurker-follower of the program for a few months, figured I’d give posting a try. Do you want numbers translated to imperials or is metric ok? I didn’t quite get how much you guys use these numbers or if they are solely for our own logging.
Had to to do this one this morning
A. got the 90-95% rep at 325#, Failed twice with 350#. Frustrating
B. No belt, got 70# db between feet
C. 5 Reps at 295#
D. 22,8,8,6,7 – way off PR. The abmat plus plates was a slight deficit though.
a.LBBS 360#
b.108#
c.5 reps @305#
d.19, 9, 7, 6, 4 *misread. Not per the tempo rx’d. Plenty of pauses at the top.
Been following since the start of the last cycle and have been meaning to start posting… this seems lika a good time…
29/5’10″/185
A. 355# (20# PR)
B. 70#
C. 7 reps @ 305#
D. 22(PR),6,5,5,5
First time post. Looking forward to taking this to the next level. Thanks CJ!!!
A. 255#
B. 45#
C. 10 at 215#
D. 4, 3, 3, 2, 1
M/24/165
A. 320#
B. 125#
C. 6 Reps @ 270#
D. 12,12, 10, 7, 8. Not the best at handstand push-ups but definitely looking forward to getting better at them.
Unfortunately I was on shift yesterday, so after knocking out that 24, today I had to tackle both monday/tuesday. I am actually very pleased with some things, shrugging off others.
Monday:
A) 300… A 25# PR !!
B) 90… 10# PR !!
C) 255 only 2X
D) 17,10,8,5,8 with strict 60 sec. rest. I though I was going to do much better. I was challenged to do some parralet work first. regret it now.
thank you very much for all the attention CJ. Been doing Invictus for 3 months now. First time posting, will post Tueday on appropriate day.
A. 142,5 kg
B. 44 kg (strict)
C. 5 x 117,5 kg (did put on a little less than 85%)
D. 16-11-8-7-7
A. 220#
B. 35#
C. 5@ 185#
D. 2/0/1/1/1
Thanks CJ for this site. I have been doing these workouts for the past month and a half and I have already seen incredible results. I am still coming back from pregnancy and this has given me the edge I needed. I’m already stronger and faster than I was before I got pregnant. Can’t wait for the next cycle!
A. #330
B. #90
C. #265×10
D. 20/12/11/10/10
Great job everyone! Some really solid results. Great baselines to start launching into the 2012-13 season. Please keep posting numbers so we can support you.
1) 355 PR!!! +#15, attempted #360 x 2 and failed x 2
2) #105
3) 8 reps @ #301 (85% of new PR)
4) 17/7/9/4/4
A. 345 lbs
B. Didn’t try yet
C. 5 Reps at 295 lbs
D. 15, 10, 9, 10, 6
A)495 highbar back squat, no belt. PR for highbar. Seems I tweaked my lowerback in the effort.
b) +125lbs
c) didn’t do, hurt to unrack the weight
d) didn’t do, ran out of time and was in just too much pain.
icing back.
A. 295#, New PR
B. 5 sets, 94#, New PR
C. 245#, 10 reps
D. 2,3,4,3,4
Hi CJ, Just saw you at the Games, been following the program since Dec. Just came back from a rest week, feel stronger than ever. Great Programming!
A. 125 kg/ 275 lb new PR with 5 kg/ 11 lb
B. 5 sets, 42 kg/ 92 lb
C. 108 kg/ 238 lb, 10 reps
D. 13, 8, 6, 4, 4
I’ve decided that after 2 1/2 years of less than average crossfitting, I’d like to really see myself improve. My husband follows this blog and has seen great results and he really enjoys it, so I’ve decided to dedicate myself to this as well. Im 7 months post-pregnancy and I’m ready to dedicate myself to the competition side of Crossfit. I set a goal for myself that within the next year I will enter a local competition. I’m excited to watch myself improve over time and to be able to share experiences with other people on this blog. Thanks to CJ in advance for your dedication to this blog! I’m looking forward the days ahead… I think
A. 123 (pre pregnancy max was 130)
B. 2.5# strict weighted pull up (PR)
C. 5 @ 110#
D. 0/0/1/0/0 I got my first kipping HSPU today! (with 2 abmats). I have super long arms!
I have a TON of room for improvement!
I am right there with you Steph. I am 9 months post pregnancy and it is hard getting back to it. It feels like you are just starting CF for the first time. I have been doing these workouts for the past month and a half and they have been great. I have been more than pleased with my results and I know you will be too. Happy to see I’m not the only new mom here. Congrats!
A.) max-275
B.) 255×5
C.)weighted pull 70lbs
D.)9,5,5,5,4
A. max back squat 237lbs
B. max weighted strict pullup 26lbs
C. max reps 185×11
D. 3/2/1/1/0
I have been following this program for roughly six weeks and both my front squat and back squat went up by 20lbs. I am loving this program, thank you CJ
You go girl!
proud of you! Now come home so we can lift together! After much needed rest.. I’m starting my testing today, hoping for a PR, wish me luck!
A. 300
B. 85
C. 4×255
D. 2,8,3,4,5 I have never done them with the 25lb plates next to the abmat, I suck at these and have bad balance
I have been doing performance for 3 months now but I am going to try competition for a while. I was missing doing the technical movements like muscleups in the performance workouts. All the programming is excellent, thanks very much CJ.
I redid part D as yesterday I was doing kipping HSPUs. today I got 2,3,3,3,3.
A. 95×5-135×3-150×1-165×1-175×1-180×1(fail)1RM=175
B. 30#
C.150×5
D.2-3-4-3-3 2 (25lb plates and 2 abmats)
Excited about officially postng. Have been a creeper for about 2 months.Love the work.
Playing catch up after getting back from the games vacation last night. Did this one and Tuesday’s over the course of a few hours today.
A. 400#, 30# PR!!
B. 137#
C. 4 reps at 340#
D. 9/6/4/4/4. Tough to keep the tempo when fatigue set in.
Mark, I always see you PRing! I’m jealous!
great Job! Keep it up
A. 130 new PR
B. 10 #
C. 5 reps @ 110#
D. 12,7,15,10,11
A. 325#
B. 93#
C. 10 reps at 275#
D. 5-5-5-4-3
Finally back in training after the games. I can’t thank you enough for the week. Taught I would do the test week before jumping into the competition WOD:s. Do you want everything in pounds or is it ok to post in kg?
A. 145 kg (320 pounds)
B. 50 kg (110 pounds)
C. 8 reps @122.5 kg (270 pound)
D. 15-7-5-4-3
A little over a week behind, but I’ll email the results as soon as I’m done. I hope the week goes like today went. Pr on everything!
A) 365lb. 15 lb PR! Super pumped about this.
B) 115lbs. 10lb PR
C) 310lbs x 4 reps. Legs were feeling fatigued. I def need to improve my recovery speed with back squats
D) 22/14/10/7/7 – 60. 5 rep PR from the first attempt!
A week behind as well and will email the results.
A. 415lb Back Squat: 30# PR
B. 100lb weighted pull up
C. 355lb x 6 reps.
great concept
D. 22/17/14/10/10
Beast!