Workout of the Day
Three sets of:
Weighted Pull-Ups x 2-3 reps @ 20X1
Rest 90 seconds
L-Sit x 75 seconds (elapsed time)
Rest 90 seconds;
and then,
For time:
30 Pull-Ups
60 Double-Unders
20 Pull-Ups
40 Double-Unders
10 Pull-Ups
20 Double-Unders
(all pull-ups should be performed chest-to-bar for advanced athletes)

Remember the Invictus Athletes’ Challenge? Well, this Saturday you have another chance to challenge yourself in friendly competition! Join us at Invictus at 11:00 a.m. on Saturday for the Big Dawg challenge, and if you’re not competing, stop by to cheer on your friends and fellow Invicti.

Snatch-tastic Advice for the Play Good Challenge
Written by Sage Burgener

The Look Good, Feel Good, Play Good, Smell Good Challenge is underway! When I first saw the challenge workout, I was SO excited to see a max effort snatch! In my opinion, the snatch is a beautifully magical movement that has been known to make grown men cry.  It requires the ability to move at uncontrollable speeds, in a controlled fashion and is probably the one movement that you cannot muscle your way through with heavy weight (well, technically you could by pressing it out . . . if you wanted to make one of the coaches throw up).  In other words, if the snatch felt awkward, silly, challenging, uncomfortable and a little bit annoying to you, do not fret! The snatch is highly technical and should feel weird in the beginning.

As the Olympic lifting coach, I feel it would be against my religion to not supply my fellow Invicti with some things to help you improve your snatch from now until the next testing (or beyond).

#1. Do More Overhead Squatting

Being stronger overhead will allow you to feel more confident when jumping that barbell up.  However, it’s not always about how much weight you can support overhead (even though you should be able to OHS more than you can snatch), its more about finding YOUR strong point overhead (we all have different strong points overhead.  It is the position where the overhead squat almost feels effortless because your body is supporting the bar rather than your shoulders and arms).  The only way to find that strong point is to overhead squat EVERY day.  3 sets of 10 OHS with a barbell before and/or after your workouts. Do it.

#2 Do the Burgener Warm-Up More

I’ve written about the benefits of the Burgener warm-up before. The Burg W.U. breaks down the movements and position your body goes through in the snatch.  If you do it enough, it develops your muscle memory so that your body just knows what to do when you tell it to snatch.  Before you take a lap and do our awesome dynamic warm up, grab a pcp (aka pvc) pipe and practice your Burg W.U., yo.

#3  Snatch Every Day

Take your broomstick at home and demonstrate/teach your family how to snatch before dinner every night. You don’t have to limit yourself to only snatching in the gym.  Snatch your kids, snatch your dogs, snatch your boss, snatch whatever and whomever you can as much as you can. Repetition is key to getting familiar with this mystical movement.

#4 Take the Oly fundamentals course/join the Oly club

For the most part, I promise that I do not make all this stuff up.  I’ve been around the sport my whole entire life and think it’s just the greatest thing since almond butter with flaxseed. If you let me, and if you listen to Britney on a regular basis, I can help you.

(Editor’s Note – Sage’s next Olympic Lifting 101 course begins on September 28. It will be held on Tuesdays and Thursdays for two weeks at 6:30 p.m. There are only a few spots remaining in her 101 course, so sign up NOW!!! Sage’s Olympic Lifting 201 course will begin on October 11, and will be held on Mondays and Wednesdays at 6:30 p.m.)

Leave a Reply


I would like to start the look good feel good challenge but I don’t know how and where to begin. I am overweight and will start a diet as well. What do you recommend and advise I do?

Here are my stats:

6’0 feet
275 lbs

I would like to get in shape and I am hoping this challenge would kick start my new physical fitness journey



Mary Dehart
Mary Dehart

I meant to say,I learn something new every time you write. Duh…..

Mary Dehart
Mary Dehart

Love the info on Oly lifting. I think I learn something new with every time you write! I also try to think about Britney Spears when I try and jerk some crazy weight overhead. helps.


Smell good too? That’s interesting.

FAQ - Workout of the Day (WOD)

What does WOD mean in CrossFit?

WOD stands for Workout of the Day. Most CrossFit gyms post one workout each day for their members and online followers to complete. Invictus currently offers THREE free programmed WODs each day (shown above)... and even more personalized and online supplemental programs through Invictus Athlete.

Which program is right for me? Can I move between them?

One thing that sets Invictus apart from other CrossFit gyms and online training programs is that we recognize everyone has different fitness goals, abilities and needs. Be sure to pick which programming is right for you so you can get a great workout that meets your needs.

What does 30X0 mean? (How to read the WOD)

Another thing you might notice that’s different about our programming is that we use ‘tempo training’ - almost always in the Fitness programming and in various cycles for the Performance and Competition programs. Those extra numbers (ex: @30X0) might seem confusing at first glance but you’ll totally get how it works and why we like to use it after reading this. Trust us, you’ll soon witness the many benefits firsthand. Learn more about tempo training.

I need help with some standard movements and warm-up ideas!

Whether you’re new to CrossFit or have lots of experience with the WOD, our coaches will help you get the most out of every workout. It doesn’t matter if you struggle with a particular movement or if your goals are pushing you toward the higher skilled and more elusive movements, our professional coaches support everyone with advice and feedback.

They have worked with all athlete levels and know what it takes to get people moving to the best of their abilities. Whether it’s burpees, double-unders, muscle-ups, or tips for the Assault Bike - we’ve got a coach who can help you.

Don’t worry, we’ve got your warm-ups covered, too. Our coaches are constantly learning from other modalities and love to use what they learn in innovative warm-ups focused on both preparing for the workout at hand and maintaining the body for a pain free life. Check out this full body routine to keep your joints functioning and free of inflammation. We also post warm-up suggestions in the Workout of the Day for each of the programs that are tailored to that day’s movements.

Workout on your own and don’t have much time for your warm-up? Here’s a couple of quick and simple ones for your shoulders, squat day, deadlifts, and everyone’s problem area, the thoracic spine.

What if I can’t lift the weight or do the movement as prescribed?

Scaling is part of the beauty of CrossFit because it enables workouts and programming to be tailored to anyone’s ability. When it comes to weight, you can and should ALWAYS scale the weight down if it is unsafe for you to lift it, or if it changes the intended stimulus of the workout.

Here are some rules of thumb for scaling weight in metcons (lifting for time). For gymnastics movements, there are some simple scaling solutions as well. If you are unsure, reach out to your Invictus coach! We are here to make sure you get the safest and best workout possible - proper scaling allows for that.

How many days per week should I train? / How many rest days should I take?

At Invictus, we offer programming 6 days a week, Monday-Saturday and we realize not everyone’s schedule - or training needs - are the same and therefore, you must use your best judgement and listen to your body when it comes to deciding how often to take a rest day.

If you have been doing CrossFit for a while now, you recognize that our program excels due to the high intensity component. With that being said, one thing you have to keep in mind is that you can’t sustain that high intensity every single day; otherwise your body ends up breaking down.

You can learn more about how often someone should take a rest day in this article.

What does EMOM stand for?

EMOM stands for Every Minute on the Minute. When you see that come up in a workout, you have up to one minute to complete the exercise required. Normally what’s prescribed won’t take the entire minute so you also have whatever is left of the time to rest until the next minute starts and you do the next set of prescribed work. And so on.

What does AMRAP mean?

AMRAP means “As Many Rounds (and Reps) as Possible” in a certain time period. For example, the workout might say...

AMRAP in 10 minutes of:

30 Double-Unders
20 Pull-Ups
10 Thrusters

So you would keep going through the cycle of those three exercises until the 10 minutes is up. Your score is the number of complete rounds plus any extra reps you did. So if you did four complete rounds plus 15 Double-Unders in the fifth round, your score would be 4+15.

What does OTM mean?

OTM stands for “On the Minute” and is the same thing as an EMOM. When you see that come up in a workout, you have up to one minute to complete the exercise required. Normally what’s prescribed won’t take the entire minute so you also have whatever is left of the time to rest until the next minute starts and you do the next set of prescribed work. And so on.

What does NFT mean?

NFT stands for “Not for Time” and means that you shouldn’t rush or try to go fast, but instead, focus on technique, skill, form or whatever you are working on for that movement.

How heavy should my first set be?

You might also be wondering where to start your first set if, for example, the workout of the day calls for 5 sets of Deadlift x 5 reps. Is the first set a warm-up or is that the first working set? Here’s our recommendation for how to properly build to your starting weight and what we consider warm-up sets and working sets.

How can I figure out my 1RM?

We frequently use percentage references in prescribing the number of reps to perform, so it’s essential that you have a good idea on most of your maxes.

Let’s say it’s been awhile since you have attempted a 1RM; maybe you had an injury a few months ago, or maybe you just somehow keep missing the 1-RM test days, or maybe you just forgot to write it down in your log book. If you have a multiple-rep max, you’re in luck. There’s actually a simple equation you can use to calculate an estimated 1RM based on the max number of reps you can do at a given weight.