Workout of the Day
A.
Four sets of:
Deadlift x 5 reps (aim for all sets within 90% of 5-RM)
Rest 20 seconds
Box Jumps x 20 reps (as quickly as possible)
Rest 2 minutes
Push Press x 3 reps
Rest 20 seconds
Handstand Push-Ups x Max Reps
Rest 2 minutes

B.
Six sets for max reps of:
20 seconds of Kettlebell Swings
10 seconds of Rest
20 seconds of Burpees
10 seconds of Rest

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Ryan FonnerTennessee William'sMatthew BaldwinPaulina (México)Chris Freischlag Recent comment authors
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Ryan Fonner
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Ryan Fonner

A) Deadlift
4 sets at 300
Box Jumps x 20, all on/off quick
Push Press
175-185-180-185 all x 3 reps
HSPU’s
8-5-6-4 all strict

B)
KB swings 10-9-10-10-10-10
Burpees 8-7-8-9-9-8

Tennessee William's
Guest
Tennessee William's

A.
Four sets of:
Deadlift x 5 reps @275#
Rest 20 seconds
Box Jumps x 20 reps
Rest 2 minutes
Push Press x 3 reps @ 125#
Rest 20 seconds
Handstand Push-Ups x Max Reps (7,7,6,6)
Rest 2 minutes
B.
FOUR sets for max reps of:
20 seconds of Kettlebell Swings (10,9,6,7 X 35#)
10 seconds of Rest
20 seconds of Burpees (7,6,5,5)
10 seconds of Rest

Txtitan
Member
Txtitan

A. Deadlifts at 245, 285, 295 x 5
Box jumps at 20, 20, 20 on 24″ box
Push press at 115, 135, 155 x 3
3 sets of Wall climbs x 4 reps

B. 136 reps total with 70# KB

Paulina De Prado
Member
Paulina De Prado

A) Deadlift @200 lbs
Box Jumps 20″
Push Press @95x 3, @100x 3, @105x 3, @110x 2
HSPU (with kip) 8, 8, 8, 3 (awful the last one jeje)

B) (did it 12hours later…)
11/7
11/7
11/6
10/6
10/6
10/5

Paulina De Prado
Member
Paulina De Prado

KB 16 kg

Chris Freischlag
Guest
Chris Freischlag

Short on time and only did the second half. But, the beauty of CrossFit is that you can still get worked like no other in a very short time domain. Sweaty mess.

11/7
9/6
10/5
9/5
10/6
10/5

Allison M.
Guest
Allison M.

A) DL all at #200
box jumps x/:30/:30/:30/:44
PP- #80/#86/#91/#91
HSPU- 14/12/6/6

B) #44 KB
9/6
9/6
9/6
9/6
10/6
8/6
108 total

CraigB
Guest
CraigB

I’m going to to do the Outlaw Way training program (http://outlawcoach.wordpress.com/) for a few weeks(maybe longer if I enjoy it). Should I never return, good luck to you all. Thanks CJ.

Dominique Milot
Member
Dominique Milot

A)
5 Weighted Pistols each leg (instead of DL): 8kg/ 10kg /16kg /16kg
Box Jumps at 20″
3 plate press each arm (instead of push presses): 25lbs each set
HSPU: 14 / 11 / 8 / 10 (done with kip)

Did not have time to do part B.

Jonathan Di Pierro
Member
Jonathan Di Pierro

was really sick all of last week so decided to go on the lighter side to ease myself back into it.

A)
DL [email protected] 225, [email protected], [email protected], [email protected]
PP [email protected], [email protected], [email protected], [email protected]
HSPU 7, 11, 6, 7

B) KBS @ 16kg
R1 11, 7
R2 11, 7
R3 11, 7
R4 11, 7
R5 9, 6
R6 11, 8

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.