Workout of the Day
A.
Five sets of:
Power Clean x 1.1.1
(rest 10 seconds between singles)
Rest 3-4 minutes
B.
Three sets of:
Against a 2-minute running clock, complete as many rounds and reps as possible of:
5 Burpees
5 Ground to Overhead (155/105 lbs)
Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.
A. Bryan – 135#, 145#, 155#, 165#, 175#. Christy – 75#.
B. Bryan – 5 burpees + 2 ground to overhead. Christy – 3 rounds + 5 burpees + 1 ground to overhead.
A: 145/155/165/170-1rep/165
B: 7 full rounds @ 90# G2OH Snatch
Hi Matteo!
I’d say most people don’t do 6 days. I personally do 5 and get them in when I can so there’s no set schedule. We program the workouts so that the movements rotate so you’ll never truly miss any one aspect. For example, Squats might be on Tuesday this week but Monday next week.
So just do whatever the workout is on your 5 training days and you should be pretty well-rounded!
A: 135-155-165-175-185
B: 5+7 @ 135#
A: 135/155/165/170/180
B: 5 rounds + 8 reps @ 105#. G2OH killed me.
Awesome work Nick! I am pleased to see your consistency this week. What about the ground to overhead killed you? Are you having a hard time punching yourself under the bar in the push jerk?
Thanks, I love working out haha. I have the strength for low reps and higher weight (pr is around 180), but my upper body is lacking in endurance. I was able to get the first rounds done easy, but then I was blown up.
A. 105/115/125/135/140
B. 5 + 7 RX
First day really using a barbell after about 3 weeks! After a move across the country and leaving my home gym it feels great to finally be working out again…
Great Job Carly! Make sure to continue to celebrate those mini victories and enjoy the process. All too often people get overwhelmed with life and fall off track and you seem to have great discipline and the ability to keep on trucking! I am so proud of you! Continue to be patient and you will continue to make strides towards enhancing your fitness.
A. 185/195/205/205/215
B. 3+8 Rx (16/11/11 reps) … G2OH clearly a weakness for me but actually pleased at how 155# went up today … Did PC+PP for all reps
That’s awesome Aaron! Getting stronger with every rep!
A) On the 3:00
225-245-255-265-275
B) 8+5 RX
3+1/2+6/2+8
Fantastic Ryan!
A.155-165-170-175(2)-165
B. 6+6 @115
A.205-225-235-247-258
B. 6 rounds
Great work B!
A. 165/185/195/200×2/200×2
Failed 3rd clean on last two sets
B. 6+8 Rx (23/23/22)
What was going on with that 3rd clean Josh?
Not entirely sure. I felt like I was getting the bar up high enough, but then I couldn’t get under the bar fast enough.
Ah, just getting a bit tired. Stay aggressive through those higher volume lifts. T
A. 185. 205. 215. 225. 235.
B. RX 6 rounds
A. 205-215-225-235(2)-225.
B. 6 + 8 RX. Finished rounds at 2+6, 4+7, 6+8. All power cleans and push jerks.
Awesome work!
Fun morning!
A. 185/225/235/245/245
B. 6 + 6 Rxed (2+5/2/2+1)
Glad you had fun Josh!
A. 175/185/195/205/215/225×1
B. 6 + 2 Rx (2/2/2+2)
A. 185/185/185/205/205 – based off 1RM of 220
B. 6+7 = 67 Reps Rx
Nice work Greg!
A
155-185-205-205-205
B
17-18-17 = 52 Reps @ RX
First Invictus WOD for me. Hope I will be able to accomplish the full performance program soon. To start with I will go for the lower weights on the metcons.
A: did 50%, 60%, 70% 80% and 95% of 1repmax
B: 6 complete rounds + 1 rep. (61 total reps, 105lbs)
Did a clean to push press on B, tried to snatch a few ones but realized it would be too heavy for so many reps. How did you guys do?
Awesome Job knowing yourself and using the clean and push press in your workout vs. a snatch for that load.
Hi there! I’ve just started with your programming, really enjoying it! I wanted to quickly clarify – With all your WODs – WOD A and WOD B are to be both completed? A being more strength and B being more of a metcon?
Also with your past WODs do you have all 3 options – fitness, performance and competition like the more recent Workout of the day? I couldn’t seem to find more than one choice.
Cheers!
Welcome, Cath!
WOD A and B are supposed to be done together. Typically, A is completed before B with a small rest in between.
I suppose you could pick and choose WODs from each, but it is best practice to stick with 1 section based on your goals and following that programming each day. I’ve included a link which details a bit more about the goals of each grouping: https://www.crossfitinvictus.com/group-coaching/
Good luck!
I’ll also throw in my two cents. You have the option between Performance, Fitness and Competition each day. If you choose the Competition track, you will find the best results if you only do Competition workouts – it is a commitment and the training will help you prepare for not only local competitions but also The Open and possibly Regionals. If you have no interest in competing and are training for health and fitness goals, then Performance and Fitness are for you! You can use the interchangeably depending on the day since the movement patterns are the same for each.… Read more »