A.
Four sets of:
Back Squat x 6 reps
Rest 3 minutes

Choose the same weights you used on January 23. If you missed that squat session, select a weight that will make your final 2-3 reps of your final set extremely difficult.

B.
For time:
30/20 Calories of Assault Bike
30 Front Squats (155/105 lbs)
30 Alternating Front-Racked Reverse Lunges (155/105 lbs)

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Bryan
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Bryan

A. Bryan – 165# x 4 reps all sets.
B. Bryan (25 Burpees vs. bike, 135#) – 12:32.

Steve Bielmeier
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Steve Bielmeier

Did 1 day later:

A. 225 all sets
B. 10:45, scales to 135lb loaded bar

Michael Newton
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Michael Newton

A) 275 for all sets. That was hard

B) 9:35 @ 135. I’m going to be so sore tomorrow. Rowed 30 cals, no bike that counts cals

Janelle Hudgin Winston
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Janelle Hudgin Winston

A day behind
A. 85, 105, 115, 125, 125, 130, 135, 135, 140, 145 (f) got in my head and was all done.

B. 21:16 – hit all but 8 CTB. I probably should have scaled the GTO but wanted to push myself with the weight. Had to take a breather after 3 reps and then get back to it.

Silas Schadegg
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Silas Schadegg

Did yesterday’s: A. Did liftoff+power snatch instead. Worked up to 160# over 8 sets. I stopped after that. It’s the heaviest I’ve gone on snatch since my ankle surgery in May. My whole left leg felt great! B. 20:25. I accidentally loaded my bar with 165# instead of 155#, I noticed in the first round luckily! Haha, so I dropped it back to 155#. I was able to string two sets of 6 C2B in one of the rounds, so I was happy about that! I’m trying to be on here more regularly now! I’ve been traveling all over the… Read more »

Chad Evans
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Chad Evans

Great job on the snatches! Glad your ankle felt good during it. Keep posting!

Silas Schadegg
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Silas Schadegg

Thanks! Will do!

Jared Smith
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Jared Smith

A: 225, 245, 245, 255
I need to do some movement correction on my back squats. I keep hitting a hitch about halfway through the push where my rear pushes out and up, and I have to fight to keep my chest up.

B: Rx’ed 12:09
Did 6/4/6/6/4/4 on FS
Did 10/10/10 on SS

C: Sled pushes and pulls with 180# added, 4 supersets 20 yards

Joey Maltais
Member
Joey Maltais

Strength session this morning
Tonight I wanted to get some conditionning done, felt like it had been awhile since I did a « longer » session and since I ran so I decided to
Run 5km : 23:30 (on treadmill)
Definitely a lifetime PR!! Glad I pushed through the cramps… it was tough but it’s always worth it!
Have a great weekend everyone

Mike Slagle
Member
Mike Slagle

Great work out of you too bro!

Mike Slagle
Member
Mike Slagle

A. 235×6, 255×6, 255×6, 255×6
B. Subbed row and down to 135
10:48
C. 6 min plank challenge

Joey Maltais
Member
Joey Maltais

Killed it Mike! Great work man

Candy Olkey
Member
Candy Olkey

A. BACK SQUAT
Warm up x 6 @ 85#, 105, 135 then..
160# x 6, 5(form went south on 5th rep)
155 x 6, 4/1( again form became an issue)
B. For time – 10:34
Row 20 cal – 1:20
30 FS @ 105# (5,5,3,3,3,3,3,3,2) – 4:39
30 ARL @ 105# (5,5,3,3,3,3,3,3,2) – 4:35
***Gonna feel this one for the next couple days!

David Franco
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David Franco

A. 225×6/225×5/215×6/215×6
B. Scaled down to 135lb. Still too heavy. Rowed 30cal. 30 FS. 22 rear lunges and had to stop. 18:36.

Trion Horgan
Guest
Trion Horgan

A. 225/235/245/255. Same as 1/23

B. Rx’d 11:49. Trying to figure out how to rack up quick cals on the AB. Definitely went out too hot. Off the bike at 1:20 and I was hyper ventilating. Did 5’s on FS and 6’s on lunges. Had to take longer breaks in the beginning to get my breathing under control. Good knowledge for the future.

Dustin Coughenour
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Dustin Coughenour

A. Front squat as I’m following a squat cycle
135×10, 185×10, 225×10, 275×3, 295×2
B. 10:30 Rx
10/11/9 front squat
8/7/7/8 lunges a lot of resting didn’t want to waste the clean

C. CT fletcher armed warfare

Joey Maltais
Member
Joey Maltais

Just took a look at what C is and it looks brutal lol. Awesome work!

Dustin Coughenour
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Dustin Coughenour

Yea it crushes your triceps it’s my go to when I’m craving an arm pump! Great work to u also brother!

Luke Tipton
Member
Luke Tipton

Luke
A: 245, 255, 260, 265
B: 10:15

Anika
A: 135, 155, 175, 180
B: 6:39

Jay Pennypacker
Member
Jay Pennypacker

WU: two rounds of:
12 barbell rollouts
6 strict dips
400 m run
12 air squats
A. 265X6/275X6/285X6/295X6 all should’ve been 10 pounds heavier
B. 30 cal row-1:20
30 front squats-125#-4:47 10/10/10
30 alternating front-racked reverse lunges-125#
8:49-6/6/6/12

José Montañez
Guest
José Montañez

A. Backsquats Rx (all x6) – 275/285/305/315

B. 9:53 Rx. I took wayyy to long to start the lunges after the frontsquats (I was mad at myself). Also, it took me longer to finish the lunges. I had to deviate from reps plan when the bar slipped out of hands after only 5 reps, on my first round 😞😔😒

Steven
Guest
Steven

Usually I choose between the Thursday of Friday workout, whichever rounds out the week the best. This time I didn’t want to miss out on any of the movements so I created some kind of a monster, haha.

A1. Backsquat 4×6. Up to 130kg/285lbs
A2. Every 2min for 20min (10sets) 2 clean lift off + power clean. Up to 100kg/225lbs

B. 5 rounds for time: 30 Cal AB, 6 Ground to Overhead at 155, 12 C2B Pullups. 21:30

Accessory work. Every 2min for 12min alternating between (using 2x12kg kettlebells):
20x Right Leg Bulgarian Split Squat
20x Left Leg Bulgarian Split Squat
20x Double Kettlebell Frontsquats

Dead.

Matthew Allison
Member
Matthew Allison

I’m surprised you didn’t die earlier!

Janelle Hudgin Winston
Guest
Janelle Hudgin Winston

Good Lord! I would have been dead after B. Good work!

Wes in Denver
Guest
Wes in Denver

Long time follower, first time poster. I’ll try to be consistent in future postings. If anyone needs a quick workout close to DIA, let me know.

A) 185, 225, 245, 275
B) 9:23 Rx (1:47 after bike, 5:30 after F.S.)
– Spent way to much of a break between F.S. and reverse lunges.

Chris M.
Member
Chris M.

Welcome aboard – great work.

Joey Maltais
Member
Joey Maltais

welcome!

Michele Vieux
Admin
Michele Vieux

Hi Wes! Welcome to the club!

Mike Slagle
Member
Mike Slagle

Welcome!

Trion Horgan
Guest
Trion Horgan

You killed it today. Awesome work!

Chris M.
Member
Chris M.

… overnight power failure so unintentionally caught up on some rest …
A. Backsquat (As Rx): 6 x 275, 285, 295, 305 (315 next time?)
B. DNS
… I’d like to say B looks “fun” and that “I’ll look to make it up” – but I’d be lying … have a good weekend folks … that was a big training week.

Matthew Allison
Member
Matthew Allison

Are you still using a plug into the wall alarm clock? Times must be tough in Canada. On another unrelated note, I also unintentionally slept in because my iPhone updated overnight 😉

Chris M.
Member
Chris M.

This whole “electricity” thing is pretty new … we’re still trying to figure it out 😉

jorge gonzalez
Guest
jorge gonzalez

🤣🤣🤣🤣

Candy Olkey
Member
Candy Olkey

Come on guys…everyone knows that u set ur phone alarm and a wall clock! At least that’s what ya do when ur getting up between 12:30-1 am!

Joey Maltais
Member
Joey Maltais

I hit the snooze button twice this morning without really realizing it. Then my 2 1/2 year old daughter came in our bedroom… for once I was happy to go put her back to bed!! Thanks to her I made it to the gym lol

Candy Olkey
Member
Candy Olkey

Snooze….really?? I’ve never used the snooze…

Joey Maltais
Member
Joey Maltais

Figure of speech lol… i use my phone’s alarm and by snooze I meant whatever button stopped the ringing

Trion Horgan
Guest
Trion Horgan

Dooode this happened to me Monday and it was great. Except for the fact that I dropped off my son late to school. 🤷‍♂️
After doing B and going 5 straight I concur with your DNS on B. I can tell it is going to haunt me for a few days…

jorge gonzalez
Guest
jorge gonzalez

A) 1000 mts run. Time: 5’31” This is 15″ off my PR but after the heavy work this week, I’ll take it. I was consistent in the pace, never going balls to the wall but never crawling. B) OT2M x 6: 1.1.1 strict pull ups. Rx called for 5-15 every 2 minutes, I would have been able to do 5 maybe on the first set and then crash so I decided to scale this to cluster work and only 3 reps per set. I need to do more strict work. C) AMRAP 12′: – 6 pull ups – 12 american… Read more »

ColoradoLivin
Guest
ColoradoLivin

The dreaded front rack lunges!

A.) dropped weight and worked on extreme tempo/ form today. 135 lbs at 52X0

B.) done at 115 lbs. 9:15

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.