TESTING WEEK – Please keep detailed notes about your performances and prepare to compare them to future efforts.

A.
Every two minutes, for 16 minutes (8 sets) of:
Jerk Dip + Power Jerk with a Pause + Jerk with a Pause @ 70-80% of 1-RM Jerk
(dip and hold the bottom of the dip position for 2 seconds, and then drive – hold the receiving position of both the power jerk and the jerk for 2 seconds as well)

Focus should be on perfect footworks and mechanics – don’t increase weight if those aren’t dialed in.

B.
Take 20 minutes to find your 2-RM Bench Press

Movement Standard – Your butt must remain on the bench throughout the lift.

C.
Deadlift
*Set 1 – 8 reps @ 55% of 1-RM
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 rep @ 85%
*Set 5 – 1 rep @ 95%
*Set 6 – 2-3 reps @ 100+
Rest 2-3 minutes between sets.

D.
For time:
4/3 Legless Rope Climbs from Seated (15′)
4/3 Legless Rope Climbs (15′)
4/3 Rope Climbs with Legs (15′)

Time Cap = 8:00

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Andrei PuchkouDaniel NicoJessica RoperBrandon StableyMary Williams Recent comment authors
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antoine eternot
Member
antoine eternot

A: 85kg for all complex hard to recept the bar

B: switch i do cindy last week and my chest is sore again

C: 8×120
6×140
4×160
2×180
1×195
1×210 (PR beltless)

D: Do the 5k row:
19,27 (last time 19,37)
Average: 1,56,7/500m

TrineP
Member
TrineP

A: 4x 55, 4×57.5kg
B: 52.5kg. Last time only 1 rep with this weight.
C: 105×3
D: 5:08
1 legless seared, 2 as far as I could get with no legs.
1 legless, 2 as far as I could get with no legs
3 with legs.
Last time: 6:20

Andrei Puchkou
Member
Andrei Puchkou

A. 175:175/180/180/185/190/195/200#
B. [email protected]/[email protected] PR!!!
C. 240/280/315/375/415/[email protected]# PR!!!
D. 5:20 RX

Daniel Nico
Guest
Daniel Nico

a) 2x 78, 2x 83, 4x 85kg;
b) 83kg;
c) 150kg, set 5;
d) 5:12.

Jessica Roper
Guest
Jessica Roper

A. 135
B. 125. My horizontal pressing is one of the hardest things to build back post- surgery.
C. I just maxed a few weeks ago @335. I wasn’t able to even pull 320 (95%) off today 🙁 that 10% jump from 85-95% was pretty big for me
D. 5:11. 6 legless +3 w legs. 1st time rope climbing since surgery so I wasn’t really sure what to expect or if I’d even be able to do 1 legless. So I’m happy 🙂

Brandon Stabley
Guest
Brandon Stabley

295X2 and 465X1 failed 505

Mary Williams
Guest
Mary Williams

Can’t do anything overhead/upper body still.

C. 130-155-180-205-225-240-250-260

Anton Johansson
Guest
Anton Johansson

A. All at 90kg
B. 100kg
C. Up to 1x190kg, fail at 205kg set 6
D. Saving this for the weekend

Matthew Wietlispach
Guest
Matthew Wietlispach

A. 185×4, 205×4
B. 275×2
C. 515X2
D. 6:20
August 7: 5K Row- 18:59

Laura Hershberger
Guest
Laura Hershberger

A. 130×2, 135×2, 140×2, 145×2
B. Up to 125
C. 330 for a new 1RM PR!

Alex González
Member
Alex González

A. 185 lbs

B. 2×215
C.last set: 455×3
D. 7:55

Brigham Abbott
Member
Brigham Abbott

B. 250
C. Built to 455 (95%) and stopped. Felt good. Tweaked hammy 2 weeks ago so played it safe.

Isaac McLean
Member
Isaac McLean

A. Class WOD was crossfit total (395 squat / 155 strict press / 470 deadlift 🛎)
D. Cap + 7 *huge weakness is legless rope climbs

MurvK.
Guest
MurvK.

A: 50, 50, 55, 55, 55, 57.5, 57.5, 60 kg
B: up to 87,5kg (90kg failed the second)
C: 80, 95, 110, 125, 140, 150 (1.1) kg
D: skipped

Håkon Fjellestad
Guest
Håkon Fjellestad

A: 85, 90, 95, 100, 100, 100, 100, 100 (kg)
B: 120 kg
C: 200 kg x 3 reps (no belt)
D: Timecapped: 4 seated + 3 legless (1 miss) – almost got all the legless rc, havent done that movement in over a year so I was suprised how well it went. Shoot for all 12 reps next time 🙂

Cameron Wolfe
Guest
Cameron Wolfe

A- felt really good today. Complex from 245
to 280.

B- no bench. Gym was full.

C- 405, not my best but my groin is a touch tender.

D- 4:55 rx. Legless from the floor are challenging!

Samuel Woodman
Member
Samuel Woodman

A: 225×4/245×4
B: 245#, 265(f)
C: Built to single at 505#
D: Done, not for time due to class size.

Sydnee Percival
Guest
Sydnee Percival

A. Up to 135. First week back to doing things overhead wasn’t looking to go too heavy.
B. Up to 145 (3RM is 150)
C. Up to 330 (15#PR from last week hitting 315)
D. Did hand over hand rope pulls with 15kg

Hunter Britt
Member
Hunter Britt

Sydnee!!!

Sydnee Percival
Guest
Sydnee Percival

Form was a little sketchy so I stopped at 330. But it was solid! Walked up to the bar fast set up and pulled like hell 🤘🏽🤘🏽

Amy Lew
Guest
Amy Lew

A. Done at 150 (73%) that pause dip made this whole complex very difficult for me
B. 2 @ 140
1 @150 (15# PR)
C. Up to 275 (94%)
D. 6 regular legless (5 with a release and tap at the top) then 3 rope climbs. This is definitely the most I’ve done in a day to this standard and height

Hunter Britt
Member
Hunter Britt

Great job with the PR!!!

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

A. All at 80Kg(70%)
B. Up to 95Kg. Need to build the strength back here.
C. Stopped at 172.5Kg(85%). I need to ease back into DL. Felt good but hamstrings were telling me to take it easy.
D. No rope. Did towel pull-Ups.

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.