A.
Handstand Play Time

Spend 10 Minutes working on handstands. If you feel confident with handstands then explore new ways to challenge yourself. Stairs/ramp, weave through cones, walk sideways, or walk backwards.

B.
Two sets of:
50-Foot Handstand Walk
4 Rope Climbs
50-Foot Handstand Walk
Rest 3 minutes

C.
Every minute, on the minute, for 6 minutes:
5 Burpee Box Jump-Overs + 6-8 Deadlifts @ 315/225 lbs

D.
Four sets of:
500 Meter Row @ 2000 Meter PR Pace
Rest 15 seconds
400 Meter Run @ 1-Mile PR Pace
Rest 15 seconds
30 second Assault Bike Sprint for Max Calories
Rest 4 minutes

Please record paces held on the row and run, and the calories accumulated on the Assault Bike in 30 seconds.

E.
Three sets of:
Strict Handstand Push-Ups (to Deficit) x Max Reps
(select a deficit that will allow you to get 10-12 reps on your first set)
Rest as needed
Anterior-Loaded Box Step-Ups to 6-8″ Platform x 60 seconds
(hug a heavy sandbag, D-Ball or med ball)
Rest as needed
Supine GHD Straight Body Hold x 60 seconds
Rest as needed

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Julian KremerWes NgTino MariniStephen ThornNicole Mergenthal Recent comment authors
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Wes Ng
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Wes Ng

B)
2:30/ 2:07

C)
completed ub

Burpees facing box open standard
[email protected]# on deads
Those last two sets though were a fight but made it. bled over on the final set finished 4 seconds into the next minute but remained unbroken at 8

Going to take the rest off and come in tomorrow to do some active recovery . Old bones need a break I think

Taylor Shramo
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Taylor Shramo

Not a lot of time today because of coaching:
Did 30 min EMOM with class:
Min 1: 12 single DB box step overs (24 and 50)
Min 2: 16 alt DB snatches (50)
Min 3: 2 rope climbs

Nice to just sweat and go through it.

Tino Marini
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Tino Marini

You still lawyering and coaching?!

Juliana Lee Selvaggio
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Juliana Lee Selvaggio

A. Got about 5 sec free standing hold – really want to get this better but not sure exactly what to do, i’ve tried lots!
B. Completed HSW – About 10ft chunks some 5ft chunks
C. This nearly killed me. I got the first 2 rounds in under a minute and the rest were a little over but I just kept going. I scaled the weight to 200# but maybe I should have gone lighter
D. Did 2 Rounds and it felt good, didn’t record times, but went hard. – didn’t have time for the rest

Stephen Thorn
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Stephen Thorn

A. Focused on hs holds B. About 2-3 min each. First HS walk was unbroken and easy, have a 13 ft set up so did sitting to climbing. Need to focus on not pulling as much with arms when I have feet to use… C. 5 BBJO and 4 DL (rds 4&5 only 3 DL). Small improvements. Felt good. D. 20 Cal, 14 Cal, 17 Cal, 17 Cal. Row at 1:50, Run at 1:30 (a little too easy) E. 10/10/7 – no deficit – felt really good. Ready to move to small decline next time – 20lb best and 80lb… Read more »

Nicole Mergenthal
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Nicole Mergenthal

B. 3:49/4:01
C. This was gross. Did 6 DL ub each round, started with :30 rest and then by the end like :05 haha
D. So our clock got reset. My row never went lower than 2:14 pace and cals were 8/6/7/7
E. 5/5 each round strict deficit hspu with 15lb plate deficit. Used a 55lb plate for the step up things (no sandbags) and that supine hold is no fun, had to break it up :30/:30

Julian Kremer
Guest
Julian Kremer

just did part D)
500m row 1:55 with one arm
400m 1:55
30 sec schwinn airdyne cal 22,16,16,19

E)
seated KB press 1 arm 20kg x8-10
step ups front racked barbell 50kg
ghd supine hold 1min

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.