A.
Every 3 minutes, for 18 minutes (6 sets) of:
Pause Front Squat x 2 reps @ 32X1

Build over the course of the 6 sets to today’s heavy double.

B.
Complete as many rounds and reps as possible in 10 minutes of:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press
(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)

79
Leave a Reply

avatar
30 Comment threads
49 Thread replies
0 Followers
 
Most reacted comment
Hottest comment thread
32 Comment authors
BryanBjorn BrickellCandy OlkeyIsrael SanchezShaun Gross Recent comment authors
newest oldest most voted
Bryan
Guest
Bryan

A. Bryan – 135# x 2, 140# x 2, 145# x 2.
B. Bryan – 24 rounds.

Bjorn Brickell
Guest
Bjorn Brickell

A: Went to 80kg
Short on time so I did the squats every two minutes, short rest made this real hard though!

About 1 min rest after the squats, just enough time to reload the bar….. then started part B

B: no warm up, no priming movements, had to just get moving…

Rx – got 28 rounds (quite happy with that)

20 burpees

All up the session took 28 minutes from walking in the gym door to walking out. Speed session haha

mike_whitenton
Member
mike_whitenton

A: 155/175/185/195/200/205 (205 was my previous FS max!)

B: scaled to 95#… 22 rounds (with 20 burpees). Happy with the effort. Learned I needed to manage my rest periods better.

Joey Maltais
Member
Joey Maltais

Congrats on the improvement!!

Candy Olkey
Member
Candy Olkey

Congrats on the PR Mike…that 1 RM will be going up!

Israel Sanchez
Guest
Israel Sanchez

A: 70kg, 80kg, 90kg, 100kg, 110kg, 110kg. Target was 120kg but technique starts to broke at 110kg, so better work in good execution.

B: 33 rounds Rx: 10, 5, 5, 5, 3 (drop the bar!! my grip died literally), 4, 1

First i thought cluster was allowed (as this complex looks like a decomposition of the movement), isn’t it?

Shaun Gross
Member
Shaun Gross

Did Wednesdays snatches first. 5 sets of triples on 80kg. Technique was good up to the last 2 reps of the final set which were a bit forward.

A. 100kg,110kg,115kg,120kg,125kg,130kg at tempo. Necessity really felt that good tbh.

B. 30 rounds, sets of 6 the whole way. First 2 sets were all good, then my grip went. Should’ve pushed for more on the first few rounds. Well done to the guys in the mid to high 30s!

Candy Olkey
Member
Candy Olkey

I interpreted it the same way Shaun…but I almost felt like that made it a little easier to get an extra breath in here and there. Great work today!

Luke Tipton
Member
Luke Tipton

Luke
A.185,205,225,245,255,265
B. 34 rounds + 24 burpees

Janelle Hudgin Winston
Guest
Janelle Hudgin Winston

Nice!

JT
Member
JT

A. Pause front squats 6×2: 245,255,265,275,280,285(1)
B. Rx 36 rounds.

Ryan Bliss
Guest
Ryan Bliss

Wow! Awesome work, JT.

Nathan
Guest
Nathan

A. 225, 255, 275, 295 1&1, 295 1&1; out of time had to finish at home.
B. 30 rounds a good bit of standing around after each set of burpees…
I actually felt like I was hitting my stride as time ran out… Perhaps I should have broken this up a little differently out of the gate
C. Therapy: yoke walks
2x45m @ 365
2x45m @ 455
2x45m @ 365
2x45m @ 455

Teddy
Guest
Teddy

Gettin’ YOKED.

Candy Olkey
Member
Candy Olkey

I felt the same way my last 3 or so rounds…Great work as always Nathan!!

Trion Horgan
Guest
Trion Horgan

A. Up to 225 @tempo which matches my regular 2RM.

B. Rx’d 23+25 burpees. Went 5/5/5/3/2/3. That was all grip. Wow

Janelle Hudgin Winston
Guest
Janelle Hudgin Winston

I did a couple warm up rounds and was like “uh oh forearms hurt already. 😬”. Impressive squats!

Michael Fontana, 40, 183
Guest
Michael Fontana, 40, 183

Nice on the squats and 23 reps is impressive. Yep, grip was done today.

Jared Smith
Guest
Jared Smith

Quads and shoulders are just absolutely dead today. Decided to work some chest, arms, and core, and do some lower bodybody ac recovery.

A: Every 3 minutes for 12 minutes: 10 DB curls @ 45#, then 10 diamond pushups

Then,

Every 3 minutes for 12 minutes: 10 DB flies @ 30#, then 10 bend over rows @ 100#

B: 20 minutes bike @ easy pace

C: 100 hollow body rocks, 100 dead bugs, 100 side crunches

Janelle Hudgin Winston
Guest
Janelle Hudgin Winston

A. 105, 115, 125, 135, 140, 145
BMU inbetween all sets. 2 – 3 reps. Used progressively smaller bands each round. Trying to fix my chicken wing. Last round was 2 unassisted BMU but then I tore my hand. Grrr!

B. Uhg!
31 rounds.
30 burpees. Sets of five.
Had to use the resting on my shoulders trick many times!

Mike Slagle
Member
Mike Slagle

Good work. Take care of your hands!

Janelle Hudgin Winston
Guest
Janelle Hudgin Winston

Thanks Mike. I was really irritated at myself because I felt it start and told myself to quit. Then did 1 more and attempted another. That’s when it tore. Stupid! 🤦‍♀️

Wes in Denver
Guest
Wes in Denver

Big numbers! When I was “tuning” my BMU, a small and simple trick was to think of pulling with both arms equally/evenly through the whole pull and don’t favor one side.

Janelle Hudgin Winston
Guest
Janelle Hudgin Winston

Exactly! I am having to retrain myself to think of it as a lever instead of a chest to bar.

Michael Fontana, 40, 183
Guest
Michael Fontana, 40, 183

31 rounds is impressive, did the resting on shoulders too, it helped at the beginning. Well done.

Candy Olkey
Member
Candy Olkey

I had to do the resting on shoulders and the resting at the top of the DL. Nice work Janelle!

Michael Fontana, 40, 183
Guest
Michael Fontana, 40, 183

Feeling good and getting back. Calf felt strong today.
A. 135/135/145/155/165/175
B. 26 rounds, 10/5/5/3/3 – the first 10 rounds, basically almost 5 minutes felt like an eternity. My forearms were on fire.

ColoradoLivin
Guest
ColoradoLivin

Did part A from yesterday and part B from today.

A.) snatch x 3 up to 110 pounds

B.) done at 95 pounds. 23 rounds even.I Believe I did 30 Burpee‘s

Candy Olkey
Member
Candy Olkey

I have a rule for myself…If I lose count on something I have to start it all over. Better believe I keep a piece of chalk next to me and make hash marks. Great job Ryan!

Michał Tokarski
Member
Michał Tokarski

After another week of doing_many_things_but_no_crossfit_at_all ;-P

A. Failed on second rep with 110 kgs. 60->70->80->90->100->110
B. 35 rounds + 35 burpees.

Wes in Denver
Guest
Wes in Denver

Solid rounds!

Janelle Hudgin Winston
Guest
Janelle Hudgin Winston

Nice!

Candy Olkey
Member
Candy Olkey

That’s some awesome work Michal…would never have guessed you took a week away!

Mike Slagle
Member
Mike Slagle

Rest day and time in the sunshine!

Janelle Hudgin Winston
Guest
Janelle Hudgin Winston

That’s what I wanted to do but I took a rest day yesterday and it’s not sunny. 🤷🏼‍♀️

Michael Yokim
Guest
Michael Yokim

To make sure I scored it right. How is B scored?
Is it 1 movement = 1
Or 1 complete round = 1
For example if I did 1 dead lift, 1 hang power clean, 1 front squat, 1 push press does that equal 1 or 4?

Mike Slagle
Member
Mike Slagle

I’d count it as 1 and note partial rounds. It looks right to me.

Michael Yokim
Guest
Michael Yokim

That’s what I thought but wanted to make sure. Thanks for your help!

Michele Vieux
Admin
Michele Vieux

1 complete round = 1

Michael Yokim
Guest
Michael Yokim

Thanks!

Michael Yokim
Guest
Michael Yokim

A) 185/205/225/235/245/265
Had no clue where to start. Surprised myself & should’ve started heavier

B) found out this was all about pacing & I had none…. so it screwed me
8/5/3/3/3/1 = 23

Hurt a lot more than I thought.

C) wrapped up with some core
3 sets
10 windmills
20vups
60 sec rest

Mike Slagle
Member
Mike Slagle

Great work!

Wes in Denver
Guest
Wes in Denver

Oh yes. The old pacing trick. She bites us in the butt sometimes.

Joe
Guest
Joe

80/90/100/102.5/105/110 kgs

All comfortable

Got this metcon all kinds of wrong.

11/5/6/6/10 = 38 reps @ rx.

Really disappointed. First round I took really steady and took like 2 minutes and just smoked me, should of hit it harder at the start. Would love to do this one again in 6/8 weeks.

Wes in Denver
Guest
Wes in Denver

I’d agree about doing this again and just ripping it.

Joey Maltais
Member
Joey Maltais

Looks like an interesting part B! Have fun with it people!

Candy Olkey
Member
Candy Olkey

It was super fun!! You MUST give it a go when you get back home!

jorge gonzalez
Guest
jorge gonzalez

rest day today, been thinking about using it to get either a yoga class or something mobility related in; used to do some light running but I think it’s getting counter productive

Matthew Allison
Member
Matthew Allison

comment image

jorge gonzalez
Guest
jorge gonzalez

Seems legit to me 👌👌👌👌👌👌

Teddy
Guest
Teddy

If you look closely that’s actually The Longhorn.

Joey Maltais
Member
Joey Maltais

comment image

Mike Slagle
Member
Mike Slagle

You deserve it!

Wes in Denver
Guest
Wes in Denver

I vote for swimming.

Teddy
Guest
Teddy

Fortnite?

Candy Olkey
Member
Candy Olkey

I’ve been thinking about a Yoga class also…not sure if I want to pay to go to one or download some and do on my own…….

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.