A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1.1.1
(rest 10 seconds between singles)

Build over the course of the 10 sets, the last three sets should be extremely challenging.

B.
Two sets for times of:
30/20 Calories of Assault Bike
60 Kettlebell Swings (24/16 kg)
60 Goblet Squats (24/16 kg)
Rest the same length of time the first set took you – 1:1 Work:Rest Ratio

  • Bryan Essig

    What does the 1.1.1 mean?

  • jorge gonzalez

    A) https://uploads.disquscdn.com/images/1af9d5e96c1dd2d733c541594d79fdec67f343b94f2f1ffa8898cc9a56e14ce0.jpg

    Some failures in the 8th and 10th sets marked as X

    B) short in time so I was only able to do one round. Time 11:33

    • Michele Vieux

      Looking good!

  • James

    A. 95×3, 115×3, 135×3, 145×3, 150×3, 170×3, 175×3, 180×2, 180×1, 180×1. Since I fell to singles the last two rounds, I did hit a 1-RM of 185 after but should have added weight more consistently throughout. Maybe I can give it a try again this weekend.
    B. First round: 8:19 Rx.
    Second round: 7:53 Rx.
    Total: 24:31. Tough during the rest knowing I had to do that again.

    • Michele Vieux

      Lesson learned throughout. You can definitely make bigger jumps earlier on in the set or start closer to 135#. Great to find out you’re stronger than you thought!

      • James

        Thanks Michele. Yeah 150 to 170 didn’t seem right then or now. 🙂

  • Rob Flynn

    A. 185, 200, 210, 220, 230, 240, 250, 260 (failed 2 reps), 250, 250

    B. 6:12, 5:54

    My legs were dead before this workout. They loosened up and then were destroyed again by goblet squats. If this is what Open prep feels like…I’m good. 😛

    • Michele Vieux

      More squats!

  • Mani Sadegh

    A: Up to 67.5kg
    B: 8:30 @16kg – Only 1 round

    Legs were fried this morning before the WOD… I wonder how they will feel like tomorrow

    • Michele Vieux

      Haha lots of people with fried legs today. 🙂

  • Jay Pennypacker

    Hey all. What was your avg. time for 30 cals on Assault Bike? Need to convert to a run, thanks, and its 48 degrees today!!

    • Michele Vieux

      I mean, I’ve seen someone do 50 calories in 36 seconds…but we have a 30 calorie challenge going on at the Point Loma location right now and the time for men is between 40-75 seconds.

      • thelonghorn

        Wow did that person explode after those 36s!?

        • 40 Something

          No kidding. That’s 5000 cal/hr pace; so most likely, yes, he did.

      • olvr

        How on earth…

        It took me over 3 minutes to get 30cals :-/

  • Chris M.

    A. Power Clean 1.1.1
    170, 175, 180, 185, 190, 195, 200, 205, 210, 215

    • Michele Vieux

      Nice!!

  • 40 Something

    Good garage substitute for assault bike?
    I have barbells, dumbbells, TRX and jump rope. No cardio equipment except slide boards.

    • Mani Sadegh

      I suppose running/rowing is not an option?

      Maybe 30 burpees done with a nice jump (over box or barbell) in order to fatigue those quads would be a good sub ?

      • Michele Vieux

        Something that takes around 60-90 seconds at pretty high intensity.

        • 40 Something

          The time parameter is helpful. Thanks!

      • 40 Something

        I like the burpee idea. Thanks!

    • Chris M.

      I find burpee/cal is a good sub – good luck with that …

      • 40 Something

        I like it. Thanks!

  • thelonghorn

    A. Worked up to 225 and stayed for final 3 rounds.
    B. 6:36, 7:29. Congrats to Rob and Chris, especially Rob for improving and going sub 6 on the 2nd round! I’ll be walking like a baby giraffe the rest of the week…

    • Michele Vieux

      Haha please send a video!

    • Rob Flynn

      Ugh DOMS. The struggle is real.

      • thelonghorn

        Yeah thank God tonight’s MWOD is quads

  • Prochargedmopar(M/47)

    A. 195
    B. 10:14 and 9:56

  • Slawek

    A:
    In kilograms:
    1) 40
    2) 50
    3) 55
    4) 57,5
    5) 60
    6) 62,5
    7) 65
    8) 67,5
    9) 70
    10) 70 only in one set (not three), but 70kg is my PR and new 1RM (65kg before)

    B:
    16kg KB
    Time: 9:51 and 11:12

    It was sooooo hard… But now I am satisfied that I finished this workout 🙂

    • Joe

      Way to finish and nice PR!

    • Michele Vieux

      PR Star!!!

  • Mike Trainin

    A.165,170,175,180,185,190,195,200,205,210…missed last rep at 210#
    B. 10:53 short on time so only one round as RX but did 30cal row bc no assault bikes

  • Michal

    A.
    Split clean – 30/40/50/60/70/75
    power clean /80/85/90/95kg.

    B. 6:25 + 6:25. Sub 2 min on bike, swings unbroken, squats 6×10.

    • Michele Vieux

      Great work, Michael!

      • Michal

        👍 😊

  • Jay Pennypacker

    WU: 2X 400m run, 10 wall balls 20#10′, & 20 sit-ups
    A. 115;135;140;145;155;165;175;185; 195; 205 X1 with 2 failed attempts
    B. 90 seconds 24″ box jumps then
    60 KBS 40# DB
    60 Goblet Squats 40# DB
    7:42 & 8:08 (scaled the # 20%)

  • Phillip

    A. 135, 155, 175, 185, 195, 205(failx2), 185, 185, 185, 195
    B. Subbed 20 cal row, 6:48, 7:58

    Think I’ll stay on bed tomorrow, don’t think my legs want to move anymore

  • Britt J

    A. 105/110/115/120/125/130/135/140/145/150
    B. 20 cal on air dyne, RX KBS/GS I assumed with 60 Kbs were supposed to be Russian
    6:18, 6:25
    We shall see how bad the DOMS is tomorrow!

  • Holly Whitmore Duthie

    A) 105/115/115/120/120/125/125/130/130/135
    (Stayed a bit under max efforts as I’m trying to undo my starfish tendencies)
    B) 6:29/7:24 RX with American (overhead) swings

  • Duthie

    A.) Started at 185# finished at 255#. No misses.
    B.) 7:15, 7:45 with overhead KB swings

  • Mariah Manecke

    A. 105/115/120/120/125/125/130/135/140/145

    B. 5:12/4:52

    • 40 Something

      Crazy fast!

      • Mariah Manecke

        I did a double take at the clock when I finished. Although I sub’d rower for bike.

  • 40 Something

    A. Up to 265 x 1.1.1.
    B. 1 round only. Adapted to garage equipment:
    30 burpee over barbell (very challenging)/ 60x 60# RKB/ 60x 55# DB
    9:10; MHR 190.
    Have missed many leg workouts and it shows. Coming back gradually…

  • Jeffrey Steedley

    Pwr Clean- 95, 115, 125, 135, 145, 155, 165, 175, 185, 195…full
    No rest due to time- 10:03 (20kg kb)

  • Michael Sierra

    A: 135,145,155,165,175,185,195,205,210 failed first rep got the next 2, 215 did the same? Need to focus a little more. 10 lb PR. Woohoo.
    B: subbed 30 Cal row for bike.
    8:50, 9:10 legs were feeling it. Great workout.

  • Jeff S

    A: worked in position 2 at 115 and 135 for entire round

    B: round 1 8:53 – 20 cal row then rx
    Round 2 8:57 – 20 cal row rx kb, dropped squats to 40lbs to keep moving.

  • Foley

    A. 95, 105, 115, 125, 135, 145, 155, 165, 175, 185
    B. RX 11:01, 11:43

  • K Moon

    Hey everyone! I’m new to Crossfit Invictus and looking forward to getting some good work in.

    A. 105, 115, 125, 135, 145, 155, 165, 175, 185, 195

    B. Round 1. 8:36 Round 2. 8:45

    Subbed 30 cal row and scaled to 16 kg KBS, legs were burning!

  • Kenny Friede

    New to Invictus. Workout in my garage so going to scale stuff.

    A. 135, 155, 175, 185, 195, 205, 215, 225, 235, 245
    no misses

    B. Subbed 800m run for bike
    12:30, 11:45. Slow.

  • Bryan

    A. Bryan – 145# x 2, 155# x 2, 165# x 2, 175# x 2, 185# x 2. Christy – 45# x 2, 55# x 2, 65# x 2, 75# x 2, 85# x 2.
    B. Bryan (15 burpees vs. bike) – 7:30, 8:19. Christy (burpees vs. row, Russian swings) – 7:41, 8:39.