Welcome to Day Two of the 7th Annual Invictus Online Competition! 

Events 4 & 5

Against a 4-minute running clock, complete events 4 and 5
Elite & Rx Division
Event 4:
For time:
Assault Bike 40/25 Calories

and then immediately after, establish a max effort for the following barbell complex:

Event 5:
Hang Clean + 2 Front Squats + 1 Jerk
Time Cap: 4 Minutes

The barbell may start loaded with whatever weight the athlete chooses to attempt for the max effort barbell complex. The athlete’s score is the amount (in lbs) successfully lifted for the entire complex. Once the athlete has picked up the barbell, it must stay in the athletes’ hands until the completion of the jerk. If the barbell is dropped at any point, the athlete must start the complex over again, starting with the hang clean, followed by 2 front squats and finishing with the jerk. If the athlete begins the lift before the 4 minute clock expires then they and are successful in completing the full complex after the 4 minute mark then that lift will be valid.

Events 6-8 will be performed against a running clock.

Event 6:
For time:
15 Thrusters
30 Toes-to-Bar
15 Thrusters

Elite Division: 135/95 lbs
RX Division: 115/75 lbs

Time Cap: 4 Minutes

Rest 2 minutes until the running clock reaches 6:00, and then…

Event 7:

For time:
20 Chest-to-Bar Pull-Ups
20 Ground to Overhead
20 Chest-to-Bar Pull-Ups

Elite Division: 185/125 lbs
RX Division: 165/105 lbs

Time Cap: 6 Minutes

Rest 2 minutes until the running clock reaches 14:00, and then…

Event 8:

Elite Division
For time:
10 Squat Cleans (225/155 lbs)
20 Bar Muscle-Ups

Time Cap: 6 Minutes

RX Division
For time:
10 Squat Cleans (185/125 lbs)
10 Bar Muscle-Ups

Time Cap: 6 Minutes

Day Two Movement Standards

Assault Bike – The Assault Bike will be set for calories. Athlete must stay seated until the monitor shows that the athlete has reached the prescribed number of calories.

Hang Clean – Each repetition must start from the hang, or any repetition taken from the floor, must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before re-dipping to initiate the hang clean. At the top of the movement, the barbell must be supported in the front-rack position with the athlete’s elbows clearly forward of the barbell at the same time that their hips and knees are fully extended. At the top, the athlete’s knees and hips must be fully extended before they may begin the next movement in the complex.

Front Squat – The barbell must be racked on the front of the shoulders. At the top, the hips and knees must be fully extended. Any grip is permitted as long as the bar is in the front-rack position. At the bottom the hip crease must be below the top of the knee.

Jerk – In the starting position, the barbell will be supported in the front-rack position. The finishing position will be successfully achieved when the athlete demonstrates control of the barbell in a fully extended overhead position – the barbell overhead directly aligned over the shoulders, hips and ankles. Athletes may use any means of getting the barbell overhead that they choose.

Thrusters – This is a standard barbell thruster in which the barbell moves from the bottom of a squat with the barbell in the front rack position to full lockout overhead. The hip crease must pass below the knees. At the top, the barbell must be over the center of the body with the hips, knees and arms fully extended. The athlete may not step forward or re-dip under the barbell in a thruster; if the movement resembles a power jerk or split jerk, it will not count as a thruster.

Toes to Bar – In the toes-to-bar, the athlete must go from a full hang to having the toes
touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom, and the heels must be brought back behind the vertical plane of the pull-up bar.

Chest-to-Bar Pull-Ups – In the bottom position the athlete’s elbows must be fully
extended. In the top position the athlete’s chest must make clear contact with the pull-up bar. Any style of chest-to-bar pull-up (strict, kipping, butterfly) is allowed so long as these requirements are met on every repetition.

Ground To Overhead – This movement begins with the barbell on the ground. The top position will be successfully achieved when the athlete demonstrates control of the barbell in a fully extended overhead position – the barbell overhead directly aligned over the shoulders, hips and ankles. Athletes may use any means of getting the barbell overhead that they choose.

Squat Cleans – The repetition begins with the barbell resting stationary on the ground. Athletes are not permitted to bounce and catch the barbell on the rebound; the barbell must settle on the ground before beginning the next repetition. Athletes must pass through a full squat with hips below the knees. The rep is complete when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders in the front rack position with the elbows in front of the bar.

Bar Muscle-Ups – The athlete must begin with, or pass through, a hang below the bar with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pullovers, rolls to support or glide kips are not permitted. The heels may not rise above the height of the bar during the kip. At the top, the elbows must be fully locked out while the athlete supports himself or herself above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lockout over the bar.

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Isaac McLeanJohn Vautier (North Central) Recent comment authors
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John Vautier (North Central)
John Vautier (North Central)

Humbling day, another good learning experience for me though so I’ll take the good with the bad. Elite Event 4 – :42 Event 5 – 0. Disappointed here but I went aggressive again after selling out on bike. Hit 245 hang clean and it felt easy, so dropped and went to 271. Hit hang clean and both FS, had the jerk locked out overhead and lost it standing my feet together. Time expired. In hindsight, I should have jerked 245 just to feel it. Now I know. I likely know the answer, but is this worth re-attempting tomorrow? Event 6… Read more »

Isaac McLean
Isaac McLean

A. :31
B. 270
C. 3:04
D. 5:39
E. 5:00

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.