Warm-Up.
Wall Slides x 10 @ 3030
Pec Activation

Followed by…

Every Minute on the Minute for 6 minutes (2 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Banded Glute Bridges x 10
Station 3 – Lat Insertion Pull-Ups x 5-10 reps

Then…

A.
Every 2 minutes, for 12 minutes (6 sets) of:
Tempo Bench Press x 5 reps @ 21X1

Use the first 3-4 sets to build to the heaviest load you can handle for the final 2-3 sets.

B.
Complete as many rounds and reps as possible in 15 minutes of:
45 Double-Unders
30 Push-Ups
15 Chest-to-Bar Pull-Ups

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Janelle Winston
Member
Janelle Winston

A. Bench press tempo
75, 85, 90, 95, 95, 100
HSW practice between sets

B. Scaled to normal pull ups (my ceiling is too close and it wigs me out to even try.)

5 rounds with 6 sec left. – I didn’t feel to whip myself so I just collapsed. Push ups were horrific.
I tried to do all the pull ups UB to make up a bit, for mot doing CTB. Last round was a hot mess and the third round I dropped at 12. So three out of five.

Luke Tipton
Member
Luke Tipton

A. 5×135, 165, 195, 215, 205, 195 @ tempo
First time benching in about a year due to shoulder pain. Felt okay.
B. 5+59

Jane Shirley
Member
Jane Shirley

3 rounds, 49 reps- scaling to: SU’a (x2 reps), Push-ups on knees and push-presses with a resistance band. Had to skip the bench, but chest and lats have definitely been fatigued just from that AMRAP!

JT
Member
JT

Yesterday’s B for A.
A. For time: RX 8:48
50 echo bike calories (2:20)
25 front squats from floor #175 (4:15)
25 burpee box jump over

B. 21-15-9
Echo bike calories
DB snatches #50
4:44

Chris M.
Member
Chris M.

Animal.

Oliver Mulelid-Tynes
Member
Oliver Mulelid-Tynes

Only had time to do the benching today, quick workout before work 🙂
Built to 70kg, struggled a bit to keep tempo on the last set… bench is not my forte.

Candy Olkey
Member
Candy Olkey

August 9 WOD
A. Tempo Front Squats x 1 @ 32X1
35#, 85, 105, 115, 125, 135, 140(failed – could not stand it back up)
B. For Time – 14:56 – RX
800m Run – 4:05
50 Thursters – 6:24 (10/5/5/5/5/5/5/5/5)
400m Run – 4:27

Anika Tipton
Member
Anika Tipton

Uggghh, that does not look like fun! I must’ve missed that one Candy! And glad I did 😉 Great job!

Clayton
Guest
Clayton

A. Bench 6×5 E2MOM
185-205-225-225-225-225.
Pretty sure I did not do the tempo correctly.

B. Rx. 4 rds + 45 DU + 6 pushups.
Didn’t rip at least.

Patrick Valdez
Guest
Patrick Valdez

Short on time again, so I jumped right in.

A. 155/ 185/ 205/ 215/ 225(4)/ 215(4)

225 is usually an easy working set, but I forgot how working on a clock AND a tempo changes things a bit…

B. I’ve been substituting normal pull-ups whenever chest to bar has been prescribed, but felt up to the challenge today.

As prescribed 2 Rounds + 45 double-unders and 18 push-ups.

Anika Tipton
Member
Anika Tipton

A. 85#/95/95/95/95/95
Started these sets heavier than I should have- it became clear early on that 95#x5 at tempo was plenty! My right shoulder is total junk- feel like that holds me back a lot with bench.
B. 3 rounds even- soooo slow on the pushups and c2b, was happy to get 3 rounds! 😃

Simo
Member
Simo

Evening session:
E90sec x4
Leg extension x12-15 @21X1 65/70/75/75 kg
BB row x10 @2111 60/70/75/75
Ab Wheel roll out x10 +15 kg plate

Joseph Butler
Member
Joseph Butler

Rare mid day workout. Amazing how much faster one warms up when they have not just rolled out of bed!
A. Tempo BP. Stayed strict on the 2 sec decent.
Up to 140lbx4 and 140lbx5

B. AMRAP15…. 4 rounds even.
45 dubs started ub, then 30, 15
30 push ups. Started sets of 10. Last set was 5s and 2s.
15 C2B all sets of 5
Loved being awake for a workout. daylight is nice too.

MAB
Guest
MAB

A. Up to 95
B. Rx 4 + 52reps. Butterfly C2B, pushups were limiting factor

Nichole DeHart
Editor
Nichole DeHart

Worked up to 135 lbs for last set on the bench press but failed my 5th rep!

Did tomorrows workout today. I was WRECKED! Took me almost 21 minutes to complete and that was with scaling the DB weight for devils press to 25 lbs after the 1st round!

Anika Tipton
Member
Anika Tipton

I’m glad tomorrow is my rest day then! 🙂 I did a bunch of Devil’s presses on Monday, thought I was going to die…amazing job on the bench!

Martin Beaudoin
Member
Martin Beaudoin

A. 155/175/185/185/185/185.
B. 4 rounds in 15:05. As always, upper body endurance is a limiting factor.

Simo
Member
Simo

Nice finishing the 4th round!

Michael Evison
Guest
Michael Evison

Bench up to 75kg. Only 3 at 80kg. I’m so weak at upper body pressing mainly due to my lockout. Might start throwing in some close grip push ups daily to strength triceps.

Wod with a buddy so mixed it up. 20m emotm alternating between 16 kbs (28kg), 14 box jumps (24”), 12 assault bike kcals, 10 alt hang db split snatch, 8 wall balls (wanted to work on technique of these under fatigue as I suck at them!)

Simo
Member
Simo

Keep it up! Good job!

Chris M.
Member
Chris M.

… mix and match from the last couple days.
A. Back Squat (OT3M)
5 x 275, 3 x 295, 1 x 315, 5 x 295, 3 x 315, 1 x 330, 5 x 315, 3 x 330, 1 x 345
… last wave was a tough ride
B. Bench Press 21X1 (OT2M)
5 x 145, 155, 165, 175, 185
C1. Tabata Squats: 8 x 16 (128)
(Rest 1 min)
C2: Tabata Push-Ups: 6 x 12, 11, 8 (91)
… exploded on the last set.

Simo
Member
Simo

Tabata fun! Last wave absolutely. Nice dude!

Markus Robert SCHUSTER
Member
Markus Robert SCHUSTER

A1. Snatch-Press from Receiving: 5×[email protected],5 kg and
A2. Snatch-Pulls: 5×70/75, 4×80/85 and 3×90 kg.

B. 3 rounds and 55 reps rx’d

Simo
Member
Simo

Yesterday’s:

Warmup ✅

A. Back squat as prescribed %
Up to 148 kg x1
Setup felt solid and load was heavy but manageable. Happy with the technique overall.

B.
50 cal AB 2:06
25 Sandbag squats 15.10
25 Burpees 9:19
25 boxjumps 11:40

C. Emom 7
5 Paralette shoot throughs
Abs on fire 🔥
Thanks Michele! I have a lot to practice here.

Michael Evison
Guest
Michael Evison

Absolute beast on the squats and bike simo! I would be on the floor after that effort if I could even manage it!

Simo
Member
Simo

Thanks Michael, really appreciated. I watched yesterday class in my box and they did a all out on the AB 30s x3 so I was well prepared mentally.

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.