Mobility and Activation
Partner T-Spine Stretch on Pull-Up Bar

Overhead Barbell Underarm Stretch x 30 seconds regular grip/30 seconds narrow grip

Butterfly Stretch x 30 seconds

Two sets of:
Banded Air Squats x 10 reps
Plank with Lateral Reach x 10 reps per side
Plank with Forward Reach x 10 reps per side

Every 3 minutes, for 21 minutes (7 sets):
Clean & Jerk x 1 rep

*Set 1 = @ 65% of 1-RM Clean & Jerk
*Set 2 = @ 70% of 1-RM Clean & Jerk
*Set 3 = @ 75% of 1-RM Clean & Jerk
*Set 4 = @ 80% of 1-RM Clean & Jerk
*Sets 5-7 = @ 85% of 1-RM Clean & Jerk

Every 4 minutes, for 16 minutes (4 sets) for times:
12/8 Calories of Assault Bike
60 Double-Unders
6 Hang Cleans

Suggested loading per set:
*Set 1 – 225/155 lbs
*Set 2 – 205/135 lbs
*Set 3 – 185/125 lbs
*Set 4 – 165/115 lbs

The goal of this portion is power output. If sets are taking you longer than 2 minutes, please adjust the loading.

Eight sets for max reps of:
40 seconds of Kettlebell Complex*
Rest 20 seconds

*Kettlebell Complex = Deadlift + Hang Power Clean + Front Squat + Hang Snatch

Use two kettlebells, one in each hand, and perform with a weight you can continuously move for 40 seconds.

Compare results to January 8, 2019.

Leave a Reply

3 Comment threads
0 Thread replies
Most reacted comment
Hottest comment thread
3 Comment authors
JohnCasey MKappa Recent comment authors
newest oldest most voted
Alex Gonzalez
Alex Gonzalez

Mobility: Done
A. 165/175/185/195/215/215
B. very bad today
scaled to: 215/205/185/165
C. Tomorrow

Wes Ng
Wes Ng

Power up to 125

all hang power cleans.
225#: 1:48 4/2 on cleans
205#: 1:34 ub
185#: 1:30 on trip on du, ub cleans
165#: 1:22 ub

24 kg kb

Andrej Pravda
Andrej Pravda

A. Based on 107,5kgs
B. Scaled barbell:
*Set 1 – 85kgs 1:43
*Set 2 – 75kgs 1:35
*Set 3 – 65kgs 1:35
*Set 4 – 60kgs 1:41
Last two sets were about DU’s 😀 I felt cramps in my right calf, I dont know why I have only right calf sore from yesterday’s BJO
C. Did it with 2x16kgs
8. January: 5/ 5/ 4/ 5/ 4/ 5/ 5/ 5
Today: 5/ 5/ 5/ 5/ 5/ 5/ 6/ 6

Marco Heredia Boxboss Aguazul
Marco Heredia Boxboss Aguazul

Esos entrenamientos están de locura, muy buenos

Meghan Jayne
Meghan Jayne

Warm-up and mobility done – those planks with reaches are great!

A. Power clean + jerk: 105/115/125/135/140/140/140
B. 1:41/1:41/1:37/1:29
Weights were 125/115/105/95
All doubles and cleans unbroken
C. Used 20# DBs, accumulating 41 rounds. Too light, know better for next time.

Daniel Cohen
Daniel Cohen

Based from 112.5 kg
Only up to 90 kg (80%) – hip pain
82.5 kg – 1:15
75 kg – 1:14
70 kg – 1:13
65 kg – 1:16

Dave Cormier
Dave Cormier

A. Up to 205 lbs

B. 2:03 @ 165 / 1:51 @ 155 / 1:35 @ 145 / 131 @ 135

C. 4+ each round with 35 lbs

Casey M
Casey M

M&A: Done
A. 70/80/90/100/105/110/110
B. I read this workout backwards, from a loading perspective…and apparently I should’ve checked the comments for the Clean percentages before I pulled the trigger… Anyways..
Set 1 & 2 @ 75kg: 2:02/1:50
Set 3 & 4 @ 85kg: 1:96/2:05
Still Overall happy with the body of work.
C. 18kg.. 5 rounds on every set. (40 Reps)

Solid day! Legs are crushed

Tino Marini
Tino Marini

Need to make sure you read the program twice! Still turned into a solid session! Nice work Casey!

Tom Brown
Tom Brown

I’ll do today’s training on Thursday as discused coach, is post today’s training on Thursdays discuss.

Chris Ouellette
Chris Ouellette

A) Clean only to reduce pressure on wrist.
B) All cleans done at 165# to accommodate the wrist.
C) Skipped. Didn’t want to overdue it.

Korey William Harris
Korey William Harris

A) 185, 195, 210, 225, 235×3 (All Powers)
B) 1:[email protected], 1:[email protected], 1:[email protected], 1:[email protected] (All Unbroken and All Hang Power Cleans)

Trine Petersen
Trine Petersen

Warm-up done.
A: up to 65kg.
B: done with 55, 52.5, 50, 47.5kg
1:37, 1:35, 1:25, 1:18
C: done. 4-5reps. 14kg kbs
Last time 12kg for the first four rounds and 14 for the four last.


A) 48/53/55/60/63/63/65
B) scaled weight to 55/50/45/45 kg
Time: 2:48/2:35/2:21/2:19
C) did with 12kg
5 reps every sets


A- 185/205/215/225/245-255

B- 1:53/1:41/1:26/1:11
3/3 first 2 rounds; unbroken last 2
Missed DU at 55 and 56 on 2 rounds unbroken other 2
Fun workout

Ran out of time for the rest today (but remembered to post for a change)

Tino Marini
Tino Marini

Thanks for remembering to post! 🙌💪

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.