In this training cycle, we will be including all of the Granite Games Online Qualifier workouts, which begin this week. We encourage all of you to use the Invictus discount code – INVICTUS-GRANITEGAMES – and get yourselves registered as soon as possible! Please also note that you’re an Invictus athlete in the registration box so that we know how many coaches to send out to support our incredible crew of athletes.

Three sets of:
Double Kettlebell Overhead Squats x 3 reps @ 4311
(stick to the tempo, slow descent, 3 second hold)
Rest as needed

Build to the heaviest set you can safely support with good mechanics. The goal is to hit the same load as last week but for 3 reps.

Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 2 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 2 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + Snatch

Followed by…

Every 2 minutes, for 4 minutes (2 sets):
4-Stop Halting Snatch Deadlift with 8-second descent

Goal is to build from last weeks loads.

Back Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
*Set 10 – 7 reps @ 75%
Rest exactly 2 minutes between sets.

Use the SAME WEIGHTS as you used last week – goal should be to hit all reps on all sets.

Complete as many rounds and reps as possible in 7 minutes of:
10 Alternating Dumbbell Snatches (50/35 lbs)
15 Toes-to-Bar
20 Double Unders

Three sets of:
20 Dumbbell Skull Crushers
20 Dumbbell Tate Press
20 Dumbbell Floor Press
(perform as a complex laying flat on the floor.)
Rest 2 minutes

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Corey ReutlingerAllan DunlapAlex  Gonzalez Recent comment authors
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Dave Cormier
Dave Cormier

A. Done

B. 95 / 115 / 135
145 / 155 / 165
165 / 17 / 185x
185 / 195

C. 205 / 250 / 285 / 265 / 285 / 300 / 250″””””

D. 4 + 13 w/ 55lb dumbell


A. 12-12-16kg kb
B. 53-63-68-75
C. 90kg did box squats from today 10th of April
D. 3 rounds+4reps
E. Done with 3kg

Megan Toronto
Megan Toronto

Hi, new here! Followed the program last week to check it out and absolutely loved it. Been wanting to try some more competitive programming and this has been great. I am new to training alone but want to really try to follow this. I am also going to try to fit in some Invictus Gymnastics as well. A) Done w/ 13#KB up to 26#KB B) 85/90/95 100/105/110 115/120/125 (PR Full Squat Snatch) C) 135/170/190/180/190/200/170/170/170/170 felt better than last week D) 4 Rounds RX. T2B capacity is a struggle, was down to singles E) Skipped bc time, prioritized of some of… Read more »

Kryssie Chandler (45-49)
Kryssie Chandler (45-49)

A. Done with 35’s
B1. 95 (+5 PR)
B2. 95
B3. 105. I might actually be learning to snatch.
B4. 110
C. Done. Only did 3 reps for the heavier sets to manage hip. Much better this week.
D. RX 4+21
E. Done

Jake Swartwout
Jake Swartwout

A. 28kg
B. High Hang 135/145/155 Hang 165/175/185 Lift off/Snatch 205miss/195miss/195
C. 225/285/325/305/325/340/285/285/285/285
D. 4+3 Rx
E. Done

Alex  Gonzalez
Alex Gonzalez

A. with KB of 35 lb
B1. 95 lbs
B2. 135 lbs
B3. 145 Lbs
B4. 145 lbs
C. 255/315/365/340/365/385/315/315/315/315
D. 3 rounds + 13 Toe to bar
E. done

Daniel Mendelsohn (45-49)
Daniel Mendelsohn (45-49)

Felt pretty good today, which surprised me after how I felt last week

A) 24#, 35#, 44#
B) 115, 125, 135 then 140, 150, 160 then 155, 165, 175 then 135, 155
C) 205×5, 245×3, 275×1, 265×3, 280×3, 295×2, 250x7x4 (bumped slightly from last week since I made all the reps and was slightly under what my percentages should have been last week)
D) 3 + 20 (played with breaking up the T2B into 5’s even in the beginning. Probably a wise idea for longer workouts)
E) done

Allan Dunlap
Allan Dunlap

A. 44lb/60lb/88lb
B. 205 all across. i couldve done more, but i was really focusing on mechanics and keeping the bar close
C. numbers based off 475 1RM
D. 4+11 DU, toes to bar fell apart
E. complete with 20lb DBs, they had to call in animal control to tame this sick pythons!


A) 12kg
B) 40/50/55kg
C) 70/80/95/90/95/110/80/80/80/80kg
D) 4 rounds
E) Skull and Tate used 9kg DB, floor press 23kg DB

Corey Reutlinger
Corey Reutlinger

C. 165×5, 205×3, 230×1, 205×3, 220×3, 235×2, 195#x7x4. Completed everything this week.
D. 3 rounds + 2 reps RX. Finally back to putting some good weight and reps into my right arm.

My accomplishment of the day: attending to my unconscious nervous ticks when resting and learning to control my anxiety and breathing between sets and movements. Today felt amazing mentally and physically because it no longer felt like I was wasting excess energy. It was all devoted to my movements.

damianos karpouzis
damianos karpouzis

B)High Hang 50/52/55
Hang 50/55/60
Lifts off+hang 60/65/70
D)3 rounds + 5ttb

Anthony Oriotti
Anthony Oriotti

Missed last Saturday deadlift I will introduce it somewhere in the week … but not Monday 🙂 Mobility then work on hips Latéral one leg wall sit 3*45s hold RNT split squat with band + 1KB Banded squat A. Done 10-12-16kgs B. HHS double 40-50-55 HS double 60-65-70 2 Snatch lift off + Snatch : 70-75-77,5 4 halting Snatch deadlift 8s descend : 80-80no sangle C. Back squat Felt better than last week where I should decreased weight so today hit all % at real RM [email protected] [email protected] [email protected] [email protected] ([email protected] last week) [email protected] (only 2 last week) [email protected] (skip… Read more »

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.