Mobility and Activation
Every minute, on the minute, for 12 minutes (2 sets):
Minute 1 – Russian Baby Makers x 10 reps
Minute 2 – Alternating Kettlebell Goblet Cossack Squats x 12 reps
Minute 3 – Rocking Box Bridges x 4-6 reps
Minute 4 – 6 Single-Arm Kettlebell Presses + 6 Kettlebell Windmills (Left Arm)
Minute 5 – 6 Single-Arm Kettlebell Presses + 6 Kettlebell Windmills (Right Arm)
Minute 6 – Seated Piked Double Leg Lift x 15 reps

A.
In 20 minutes, build to a 1-RM Power Clean + Power Jerk

B.
For time:
Run 1600 Meters (on Assault Runner if possible)
20 Ground to Overhead (245/165 lbs)
100-Foot Handstand Walk

Rest 5 minutes, and then. . .

C.
For time:
Run 800 Meters (on Assault Runner if possible)
20 Front Squats (225/155 lbs)
100-Foot Handstand Walk

Rest 5 minutes, and then. . .

D.
For time:
Run 400 Meters (on Assault Runner if possible)
20 Overhead Squats (205/145 lbs)
100-Foot Handstand Walk

E.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed

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Andrei PuchkouRachel 'Goose' (35-39)Filippo PesaresiMegan MarkeeTom Brown Recent comment authors
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Andrei Puchkou
Member
Andrei Puchkou

A. 225#
B. 195# [email protected] 20:52
C. 185# 10/10 10:03(35:55)
D. 155# 4/4/7/5 14:23(55:18)
E. Done

Rachel 'Goose' (35-39)
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Rachel 'Goose' (35-39)

A. did 205 (havent been going overhead much for shoulder)
B-D. Finished in 42 mins roughly (used 145, 135, 125#)
E. done
45 mins mobility stretching

Filippo Pesaresi
Guest
Filippo Pesaresi

A. up to 120 PR
In all the following three I did 50 ft hsw with weight RX
B. 22’35”
C.11’25”
D. 10’54”
E. done

Megan Markee
Member
Megan Markee

A. 165, jerk fatigues
B. 16:40 with 145# (singles)
C. 7:25 with 145# (7-7-6)
D. 9ish with 125# (10-10)

Thoams Brown
Member
Thoams Brown

Done
A) 260
B) 28:59 RX
Run: 7:16
20: PC/jerk: 26:17 done
HSW: done at 28:59
C) 10:26 RX
Run: 4:16 I think it was about 1000 meters
20 FS: 10/10
D) going to do.
HSW: Done at 10:26
D) 9:50 RX
(felt like my wrist was going to explode on the OhS)

Korey Harris
Member
Korey Harris

Well, it’s been a while…still dealing with a small meniscus tear in my right knee unfortunately. Doing what I can.

Samuel Woodman
Member
Samuel Woodman

A: Up to 285#, 20# power jerk pr
B-D: All running outside
B: 6×245, 14×225# for c&j. 17:20
C: 225#, 50′ hs walk. 8:30
D: 205#, 50′ hs walk. 8:12

Bryan Chu-Schembari
Member
Bryan Chu-Schembari

A. 225. -20# from last week.
B. Scaled:

G2O @ 205
FS @ 195
OHS @ 155

No rest periods. ~35 minutes. Just in Ike to coach class this morning.

C. Skip

Daniel Cohen
Guest
Daniel Cohen

A
Up to 100 kg
B
75 kg – 13:47
C
70 kg
7:14
C
65 kg
10:45

antoine eternot
Member
antoine eternot

A: 110kg

B: 44,34

90kg (four first rep at 100kg but too heavy)
70kg
60kg

50 feet handstand walk each time

Samie Acevedo
Member
Samie Acevedo

A. Up to 200lb
B,C,D: Done

Megan Markee
Member
Megan Markee

Times/weights?

Todd
Guest
Todd

Mobility Warmup Done
A. 135, 185x 4, 195x 1, 205 Power Cleaned
B. 17:13 (scaled 245 to 165)
C. 15:36 (scaled 225 to 185)
D. 14:19 (scaled 205 to 135)
E. Rx purple band for pallor press

JT
Guest
JT

Mobility done, great warm up
A- 225 lbs, power jerk limiting factor could have probably split jerked up to 245-255ish.
B- scaled to 205 g2o, 185 fs, 165 ohs, with RX handstand walks and ran on the assault runner. 23:30 on first one, then 11:30ish, and 10:15ish… that was absolutely grueling.
C- done

Yosef Cohen
Guest
Yosef Cohen

mobility done
A. up to 100kg

B. run 1600m 7:45
20 Ground to Overhead 85kg 12:30 min
100-Foot Handstand Walk 26:59 (refer it as a practice scale)

C.Run 800 Meters 4:00min
20 Front Squats 90kg 8:00
100-Foot Handstand Walk 26:18

D.Run 400 Meters 2:00
20 Overhead Squats 55kg 6:20
100-Foot Handstand Walk 25:20

Joe Tambe
Guest
Joe Tambe

A. 275 Missed 300 3 times, very close
B. 15:21 205 S2OH 10 reps
C. 9:17 185 FS 10 reps
D. 7:02 45 OHS 10 reps

Scott
Guest
Scott

Warm up done

A.
110kg

B.
1600m air runner
20 100kg power c+j
50ft hsw
21:12

C.
800m air runner
20 90kg front squats
50ft hsw
13:20

D.
400m air runner
20 80kg ohs
50ft hsw
11:32

E.
Done

taliavino
Member
taliavino

About what percent roughly should those barbell movements be? I’ll need to scale so just want to make sure I get the right stimulus… thanks!!

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.