A.
Handstand Balance Practice

Spend time working on kicking up to a handstand and hitting a balanced position. Refer to the video for guidance.

B.
Every 2 minutes, for 6 minutes (3 sets):
Sotts Press x 3 reps
(clean grip, pressing from the front-rack position in receiving)

Followed by…

Every two minutes, for 6 minutes (3 sets):
2 Clean Lift-Offs + Power Clean + Jerk @ 70-80%

Followed by…

Every two minutes, for 6 minutes (3 sets):
1 Clean Lift-Off + Clean + Jerk @ 75-85%

Followed by…

Every two minutes, for 6 minutes (3 sets):
Clean & Jerk @ 85-90%

C.
“KALSU”
On the minute perform 5 burpees and a max set of 135/95 lb thrusters. Keeping this pace until you complete a total of 100 thrusters.

At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters. Go as long as it must take to complete the 100 thrusters.

D.
Three sets of:
Weighted Supinated-Grip Pull-Ups x 8-10 reps
Rest 30 seconds
Tempo Push-Ups x 20/15 reps @ 2111
Rest 30 seconds
Dumbbell Hammer Curl x 10-12 reps
Rest 2-3 minutes

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Tino MariniWes NgDrew DziwulskiJohn Vautier (North Central)Jake Swartwout Recent comment authors
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John Vautier (North Central)
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John Vautier (North Central)

A. Some other accessory work.
B. Empty bar for sotts; 135/185/205; 225/240/255; 255/265/275 – metcons no belt, happy with this.
C. 21:50 Rx. This ate my lunch, first attempt with this workout after seeing it for years and avoiding it. Learned a lot, will re test at some point using what I know now and I’m confident I can (and will) get this down to 15 or less.
D. Done

Geoff Pellerin
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Geoff Pellerin

B. Skipped sotts press, short on time.
145, 165, 195
200, 205, 210
215, 220, 225

C. 17:30 scaled to 115# (felt tired today but 115 was the right weight. Happy to get that done)

D. Done

Jake Swartwout
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Jake Swartwout

A. Done
B. Sotts: 75/85/85 2 lift off: 215 1 lift off: 245 clean and jerk: 265
C. 13:51 at 95# (I don’t think 135 would have been appropriate. I could have done it but would have rested a lot. Probably would have been doing doubles and triples.)
D. Done

Casey M
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Casey M

A. 10 minutes… Hit some solid reps… slow n steady wins the race
B. 20/20/20kg
80/90/100kg
105/110/115kg
117/120/125kg (Most I have hit in a while, despite a large degree of soreness, these felt good)
C. 14:45 @ 50kg
*I have wanted to do this workout for awhile, just hadn’t stepped up to do it. Good times, painful but good*
D. Completed

Will be traveling to Ft. Worth, any invictus friendly spots?

Wes Ng
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Wes Ng

First did my 3 pos snatch I missed yesterday
6 sets at 75

A) fun practice

B)
Sotts at 50 across
2LO + PC + jerk 80,100,115
LO + clean + jerk 120,125,130
Clean and jerk all at 130

C)
16:58
Went 11-7-7 then all sets of 5 until the last minute did a 10. Was hard but happy I didn’t take any minutes of just burpees. If redo would attempt to hold 6 throughout and shave a minute off

Drew Dziwulski
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Drew Dziwulski

A. Done
B. Up to 85lb
C. 175/205/235 (245 fail)
D. Started at 135, restarted and scaled to 95 lbs. knee a bit sore/ didn’t want to die.
10/10/10/8/7/7/8/6/8/7/7/6/6/10
Did an extra 10 after counting just now.
14:59 scaled
D. Done 10 lb dumbbell 10 reps
Push ups broken up
30 lbs 12 reps

Brooke Lee
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Brooke Lee

A. Done – trying to keep a neutral head but harder to balance that way
B. 143/153/163
153/163/173
173/178/183
C. Scaled to 83 pounds: 14:53
Didn’t want to do this at all but I told myself that if Tino can do like 300 thrusters in a workout, you can do 100 haha
D. Did some push ups holding on to dumbbells bc my wrists were hurting after all the thrusters

Konstantinos
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Konstantinos

Handstand practice DONE
B: Sotts press : 3*40kg
90kg*3set
100kg*3set
110kg*3set
Today I felt that everything was too heavy,but my “ego” done the job
Next time with better form
C: 23 minutes….i hate this program,and how i feel after…i want to cry..
D: afternoon

Tino Marini
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Tino Marini

The intention isn’t to make you hate us, its just to make you better…:)

Joaky
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Joaky

A. Handstand Balance Practice done

B.
Every 2 minutes, for 6 minutes (3 sets):
Sotts Press x 3 reps: 20kg (empty bar)

Every two minutes, for 6 minutes (3 sets):
2 Clean Lift-Offs + Power Clean + Jerk @ 70-80%: 80/85/90kg

Every two minutes, for 6 minutes (3 sets):
1 Clean Lift-Off + Clean + Jerk @ 75-85%: 92,5/95/97,5kg

Every two minutes, for 6 minutes (3 sets):
Clean & Jerk @ 85-90%: 100/100/102,5kg

C. “KALSU” scaled 43kg (I did burpees jump over the bar)
I split in 18 rounds of 1 min, first two rounds 10 reps of trusters, the rest of rounds 5 reps. Very hard 💀

Tino Marini
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Tino Marini

Looks like you scaled well. This is a tough one! Nice work dude!

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.