Invictus Athlete Online Competition – Events 5-8

Event 5
Take 20 minutes to build to a 2-RM Bench Press

Events 6-8 must be performed against a running clock…

Event 6 – Starts at 0:00 on the running clock
Complete as many rounds and reps as possible in 6 minutes of:
10 Strict Handstand Push-Ups
50 Double-Unders

Rest until the running clock reaches 10:00, and then…

Event 7 – Starts at 10:00 on the running clock
Every minute, on the minute, for 6 minutes perform the following:
10 Chest-to-Bar Pull-Ups
2 Clean & Jerks

Rest until the running clock reaches 18:00, and then…

Event 8 – Starts at 18:00 on the running clock
Complete rounds of 12, 9 and 6 reps for time of:
135/95 lb Thrusters
Ring Muscle-Ups

Rules and Standards:
For Event 5, athletes may take as long as they would like to establish a 2-RM Bench Press, but it’s recommended that you don’t take longer than 20 minutes to do so.

For events 6-8, athletes must work off of a running clock – and must wait to start the event at the noted times. Athletes may use only one barbell for all phases of the day’s events, which means that you must strip the barbell down to the Event 8 working weight before the running clock reaches 18:00.

Event 5: Repetitions must be done consecutively without the barbell touching either the rack or a spotter between the two consecutive reps. Athletes may perform multiple sets and score only their heaviest successful 2-RM. Scores should be reported in lbs – so if you lift in kgs, simply convert to lbs for purposes of this competition. For purposes of this competition, a 20 kg barbell will be considered to weigh 45 lbs, and a 15 kg barbell will be considered to weigh 35 lbs.

Event 6: Athletes must complete as many rounds and reps of the couplet as possible in six minutes.

Strict Handstand Push-Ups – The beginning and finish position of the movement must show the athlete’s heels on the wall with a straight line from the athlete’s heels, hips, shoulders and wrists. The athlete’s hands and fingers need to stay within a 36-inch wide box. Kipping is not allowed, and athletes may not bend their legs or allow their hips/butt to touch the wall.

Double-Unders – Double-unders may be performed either with a forward or backward rotation of the rope as long as the rope passes under the athlete twice on each jump.

Event 7: Event 7 begins when the clock hits 10:00.
• Athletes will select the load used for the clean & jerk. The load selected must remain the same for all six sets of the six-minutes – you cannot increase or decrease the load.
• Athletes are only permitted two clean & jerk attempts in each minute – and only successful lifts will count toward the athlete’s total score.
• Score will be the total load lifted out of the 12 possible clean & jerk attempts. For example, if the athlete chose to clean & jerk 185 lbs, her score might look like this:
o Minute 1 – 185 x 2 = 370 lbs
o Minute 2 – 185 x 2 = 370 lbs
o Minute 3 – 185 x 2 = 370 lbs
o Minute 4 – 185 x 1 (failed first attempt) = 185 lbs
o Minute 5 – 185 x 1 (failed second attempt) = 185 lbs
o Minute 6 – 185 x 2 = 370 lbs
o TOTAL SCORE = 1850 lbs

Event 8: Event 8 begins when the clock hits 18:00. Athletes will perform the couplet for time, and note the duration that it took to finish the event – i.e., subtract 18 minutes from the time on the running clock so that you enter 3:52…not 21:52.

Thrusters – Thrusters must meet Games/Regionals standards – crease of the hip below the knee at the bottom of the squat, and elbows fully extended with barbell aligned with your shoulders, hips and ankles overhead.

Ring Muscle-Ups – Ring muscle-ups should be performed to Games standards – full elbow extension at the bottom/hanging position, and full elbow extension at the support position.


Video is not required for this competition, but if you hit any PRs or have any footage of your performance, please tag us or post the video link to the comments! Part of the motivation to redesigning the website to give competitors their own blog is to start to highlight all of you who are hitting it hard and seeing great results. We need your help to do that! Please let us know where to find video of your successes and we will gladly showcase members of our community.

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Julian KremerJane Robertson | WGTN, NZ |Kevin lamovecTimothy LeowTsampson Recent comment authors
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Julian Kremer
Julian Kremer

6)183 reps (all DUs UB; HSPU felt ok!)
7)8×176 (80kg) 1408

Jane Robertson | WGTN, NZ |
Jane Robertson | WGTN, NZ |

5. –
6. 1 + 5 reps
7. 792#
8. Scaled to 3,2,1 MU, took 6.32

Kevin lamovec
Kevin lamovec

5. 225
6. 363
7. 2365 (215# with one miss)
8. 8:50 RX

Timothy Leow
Timothy Leow

5. 250
6. 181
7. 1480
8. 15:35

The T-Train
The T-Train


Michael Charles
Michael Charles

C)1840 4out of [email protected] 230
D)8:45 Dunzo

Amber Marie Lopez
Amber Marie Lopez

6-1+52 (scaled with Kipling HSPU)
8-11’04 (scaled with ring dips)

Kevin Bilbrey
Kevin Bilbrey

B. 5+23
C. 205 all
D. 6:02


5. 175#
6. 4 + 10= 250 reps
7. 9 X 165= 1485 #
8. DNF- got through 12’s + 9 thr in 20 min (MU were a struggle)


Event 5: 215# (5# pr)
Event 6: 185
Event 7: 1078# (all at 154#; didn’t make it through all minutes for cl&J)
Event 8: 16:18


Event 5: 275
Event 6: 301
Event 7: 2220 (All at 185) No fails
Event 8: 13:47. Muscle ups were a weakness.

Brigham Abbott
Brigham Abbott

5. 256
6. 4+1=241
7. 1442 (206×7)
8. DNF. Excuses, none of them good.

Joel Martin
Joel Martin

E5) 265
E6) 3 + 40 DU
E7) 1860 total (155 lb x 12)
E8) 14:02

Brady Greear
Brady Greear

1. 320 (2 rep PR)
2. 4+8 = 248. (holy weakness :/ )
3. 2,880 (240×12)
4. 7:11 (Thrusters UB, MU another big weakness did triples the whole way)

Davis James
Davis James

E5) 265
E6) 2+1=121 (strict HSPU are a nemesis)
E7) 2250 total (missed end 5)
E8) 26:41…I could not grip the rings…smh

John Coltey
John Coltey

Didn’t get to train yesterday, so I’m a day behind.
A) 295. Had to make a makeshift bench out of 45lb plates at the gym. They really need to invest in a bench! Not too comfortable.
B) 5 rounds + 5 reps
C) Used 265lbs. Went 12/12; They got prettttty ugly and tough though. Left me pretty gassed.
D) 7:18. Didn’t mentally recover from the EMOM and get focused until the round of 6. Didn’t physically recover til laying on the ground afterwards for a few minutes

Brady Greear
Brady Greear

265 for 12 is sick man! NICE WORK!

John Coltey
John Coltey

Thanks man. Looks like you put up some solid numbers yourself

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Kimberly Carter

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John Vautier (North Central)
John Vautier (North Central)

5. 275#
6. 3+5 – 185 reps
7. 5/12 at 215 for 1,075 # – did not expect this, what a mess.
8. 15:30 – Awful. Hit first muscle up on rings, failed a bunch, and realized I wasn’t getting 27 in on the rings today. This realization came about 5 minutes in, after missing several more attempts. Moved to bar muscle ups to finish the work. Humbling day, weaknesses found.

Collin Korab
Collin Korab

5) 265#
6) 4+4 = 244 reps
7) 10 of 12 @ 205# = 2050#
8) 9:58

Derek Rampersaud
Derek Rampersaud

Event 5) Later
Event 6) 184 Rx (3+4)
Event 7) 1650 pounds, 10/12 at 165#. Hurt my back jerking last week so I was very tentative here.
Event 8) 11:13 Rx, completely fell apart. Pretty much took the last

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.