A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed

B.
Every 2 minutes, for 12 minutes (6 sets) of:
Power Clean + Hang Clean + High Hang Clean + Jerk

*Sets 1-2 – 55-60% of 1-RM Clean & Jerk
*Sets 3-4 – 65-70%
*Sets 5-6 – 70-75%

C.
Every 3 minutes, for 18 minutes (6 sets) for times of:
400 Meter Run
Power Clean & Jerk x 6 reps @ 50-60% of 1-RM C&J

D.
Every 90 seconds, for 18 minutes (3 sets) of:
Minute 1 – Tempo Push-Ups x 15 reps @ 1111
Minute 2 – 60-Meter Suitcase Carry + Waiter’s Carry (Left Arm Overhead)
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry)
Minute 3 – 60-Meter Suitcase Carry + Waiter’s Carry (Right Arm Overhead)
Minute 4 – 10.10.10 second L-Sit Hold (Rest 3-4 seconds between 10 second efforts)

E.
For time:
400 Meter Bearhug Sandbag or D-Ball Carry (150/100 lbs)
*Every 2 minutes perform 20 Air Squats

90
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Trevor PetrucciLivie KraftAlex GonzálezDouglas GoochWilson Hopkins (45-49) Recent comment authors
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Trevor Petrucci
Member
Trevor Petrucci

A. Done
B. 115/125/135/140/145/155
C. Avg: 2:05-2:15
105#
D. Done
E. Done with 100#

TrineP
Member
TrineP

A: done.
B: starter at 40, 42.5, 45, 50, 52.5, 55kg
C: done with 40kg
D: done.
E: done. Front racked kb.

Livie Kraft
Member
Livie Kraft

A. Done
C. Scaled to every 4 min for 20 min 400m run 8 C&J @ 85# 51.5%
D. Done

Alex González
Member
Alex González

A. Done
B. 135/145/160/175/175/185
C. with 135#
2:30/2:17/2:16/2:17/2:20/2:21
D. Done with kettelbells of 35 lb and 53 lb
E. I scaled to 100 pounds and 200 m (8:00 minutes)

Douglas Gooch
Member
Douglas Gooch

A. Done
B. 195/195/225/225/245/245
C. Done with 185lbs all rounds under 2:30.
D. Done meh.
E. Done.

tino
Member
tino

Meh…🤦🏻‍♂️

Wilson Hopkins (45-49)
Member
Wilson Hopkins (45-49)

A. Done
B. 65/72.5/77.5/85/90/95Kg
C. Done Rx using 65/65/70/70/75/75Kg.
2:29/2:24/2:27/2:29/2:35/2:31
D. Done with 25Kg DB
E. 14:53. 24Kg KB in the FR

Tom
Member
Tom

A) done
B) up to 220
C) 6 RFT 400m Ski Erg @ 155 UB 16:04
average 2:40 per round
the rest…maybe some other day.

Little bicep pump.

tino
Member
tino

Great work still getting your training in during this busy time at school. Keep crushing it!

Tricia Moore
Member
Tricia Moore

A- done
B- started at 85, built to 115# for last two sets
C- didn’t record times, patter wod ( I go you go) 200m run with intensity 65# bb cycle, last set 85# I wanted time practice cycling, I sold myself short. I should have done 85# the whole time.
D- done

I am getting stronger I am pleased.

tino
Member
tino

Great to see your strength coming up! keep up the good work Trish!!

Samuel Woodman
Member
Samuel Woodman

B: 185-185-205-225-235-245-failed high hang on 275#. High hang felt weird all day
C: Done with 165#. Started with ~2:15, last two rounds were ~2:02
D: Done

Kryssie Chandler
Member
Kryssie Chandler

A. Done
B. 105/115:125. Yikes, HH was tough in the last couple sets.
C. RX 2:12/2:28/2:35/2:42/2:55/2:40. Went out way too fast on round 1 and paid for it. Haha. I had intended to have my runs around 1:45 and comfortable, but first one was 1:26 and I could never recover after that. Used 95lb.
D. Done
E. Done

tino
Member
tino

You couldn’t hold your 1:26 pace?!? 😝

Bryan Babbitt
Member
Bryan Babbitt

B) 185, 205, 225, 235, 245, 275
C) rowed 500 and 165
2:23, 2:25, 2:23, 2:23, 2:27, 2:17
D) done

tino
Member
tino

Consistent then hit the gas in that final set!

Bryan Babbitt
Member
Bryan Babbitt

Wasn’t a “meh” day 😉

Taylor Shramo
Member
Taylor Shramo

A: done
B: 165/175/190/205/215/225
C: done at 155, ub every round which I’m really happy with
D: done
E: done, but no clock on carry so 20 air squats every time I broke, dropped 5 times

tino
Member
tino

Solid push today Taylor!

Danilo Araujo
Guest
Danilo Araujo

A. Done
B. 60/66/72/77/80/82kg
C. Done with 66kg
D. 32kg suitcase carry and 12kg waiter carry

Brandon Delao
Member
Brandon Delao

Hey! First time posting and glad to be starting the new cycle just coming off being sick for a week.
A. Done
B. 175, 205, 220 based off 315# C&J
C. Done. Roughly 1 min rest per round 90 sec. 400s
D. Done w/ 53/70# KB
E. 15:30 w/ Sandbag. Hurt real bad :/

tino
Member
tino

Welcome to the community Brandon! Excited to see your progress now that you’re fit and healthy!

Brandon Delao
Member
Brandon Delao

Healthy yes, fit, not so much haha but thank you Tino. Gearing up for the cascade classic in September

geoff
Guest
geoff

First day back from weekend trip today hurt lol
B) 185/205/225
C) rounds between 2:03-2:25 @ 155
D) done with 24/16 kg
E) 9:19

tino
Member
tino

Hope the trip went well!

John Vautier
Guest
John Vautier

A. Done
B. 170/185/200/215/225/235
C. Done around 2:28-2:45 used 155/165/175. Singles, 6/5/4/4/3/6
D. Done with 55# farmer and 40/35/35 waiter. This was tough.
E. Made up yesterday’s accessory, will get sandbag walk in tomorrow, had to beat the rain.

Jorge Fernandez
Guest
Jorge Fernandez

A. Done
B. 155/185/225
C. With partner 6 rounds each
155/155/155/165/185/205 – Worked fast run, quick transition and barbell cycling.
E. Done with 150

Anna Kjelgaard
Member
Anna Kjelgaard

A. Done
B. Up to 55kg
C. PC+jerk @40kg. Only 5 PC+jerk in rounds 2-5 bc I had to run on a tredmill (placed in another room) and needed more transition time.
D+E. No more time -thursday

tino
Member
tino

Extra credit on the intervals 🙂

Jake Swartwout
Member
Jake Swartwout

A. Done
B. 180/210/225#
C. 2:30/2:30/2:32/2:30/2:30/2:31 at 150#
D. 24kg suit case/16kg waiters carry
E. Modified to 3 rounds of 100ft carry and 20 air squats. It was pouring rain and was trying to be courteous of the class.

tino
Member
tino

Good job adjusting as needed to get your work in.

Maxwell Reynolds
Member
Maxwell Reynolds

10:30 class has been huge lately! Some modifications for equipment/space.

A. Done
B. 155/185/225
C. With partner 200m run + 6 G2O(hold onto bar practice cycling) – 6 rounds each
155/155/155/165/185/205 – We tried to push the runs really hard and then added some weight for the final rounds.
D. Done 25/44
E. Done with 125 – No squats didn’t have a good place to set the bag.

tino
Member
tino

Love seeing the numbers coming back in that class! You guys have been crushing it!

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.