Want to have a little fun? Every Friday we’ll have a small challenge incorporated into the program. Here’s the first of 2019:
“Invictus Friday Challenge – 1.11.19”
Against a 60-second running clock…
20/12 Calories of Assault Bike
Max Reps of Burpees Over the Barbell

Complete the prescribed calories on the assault bike and in the remaining time complete as many burpees over the barbell as possible. You may perform the burpees laterally, you don’t have to be perpindicular to the barbell.

Post to your instagram or story with the hashtag #InvictusChallenge and tag @crossfitinvictus to join the fun and have a chance to win a prize!

Build to today’s 2-RM…
Pause Front Squat @ 33X1

Please adhere to the tempo – 3 second descent, and a 3 second pause in the bottom position.

Three sets for times of:
Row 500 Meters
100 Double-Unders
Overhead Squats*
Rest 3 minutes

*Set 1 – 21 reps @ 135/95 lbs
*Set 2 – 15 reps @ 165/105 lbs
*Set 3 – 9 reps @ 205/135 lbs

Complete as many rounds and reps as possible in 20 minutes of:
10 Devils Press (50/35 lb dumbbells)
20 Dumbbell Reverse Lunges
30 Meter Dumbbell Farmer’s Carry
400 Meter Run

Hold onto those dumbbells!

Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed

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Brooke Lee
Brooke Lee

A. 205#
B. 5:07/5:01/5:07- also glad I pushed for the Rx weight
C. 3+10
D. After work??…. 😬

Brooke Fusco
Brooke Fusco

A. 195#
B. 5:23, 5:02, 5:44 Rx
Glad I pushed myself to go Rx on this – 135# was tough!
D. Done

Isaac McLean
Isaac McLean

Test= 20 calorie in :17 then 18 burpees
A. Up to 265
B. 4:16/4:12/4:41 RX
Tripped up at 90 on rd 1+2 then tripped up at 47&67&74
C. 5:15am Class WOD basically Dubai event 9 with 60# 12:52

Yosef Cohen
Yosef Cohen

Test:11 burpees

A.up to 120kg

B.60kg 6:20min
70kg 6:24min
80kg 7:15min

C.one round Rx 11:00min 400 meter run with the dumbbells.

Chase Leonelli
Chase Leonelli

A. 245#
B. Scaled ton135,155,175
D. Done

Charlotte Garvey
Charlotte Garvey

Front squat upto 95kg
B-didnt read the rest 3 minutes 🙈 finished it in 18’06 – I was spending too much time on between things :-/ I got 86du unbroken first round then 2nd 68 then 3rd tripped on 55 .
C – ran out of time will do later today 🙂

Jake Swartwout
Jake Swartwout

A. 280#
B. 5:08/4:57/7:06 Rx
C. Skipped
D. Done

Daniel Mendelsohn (45-49)
Daniel Mendelsohn (45-49)

A) up to 235 (missed the second rep of 245. The pause police (Kayla) counted super slow)
B) Scaled to 80 DU and 115/135/155. Rounds were 5:30, 6:20, 7:09
C) 3 rounds + 10 devil press with 40# DB

Anu K
Anu K

1 mile bike up and down, 0.51 mile run on Air runner, Strict pull ups 8/7/7, push ups 16/10/10, Low ring work, band aparts, good mornings, lat pull downs
A. 185#
B. Two sets at 95# and 115#
Grip work, Free coaching on Push Jerk

Andrej Pravda
Andrej Pravda

A. 115kg PR ! It had been my PR for 1 rep at this tempo prescription
Then did “Invictus Friday Challenge – 1.11.19”
Score: 16 Burpees over barbell (First time ever I did 20 cals on bike in 23″)
B. Scaled barbell load to:
*Set 1 – 21 reps @ 45kgs (4:23)
*Set 2 – 15 reps @ 55kgs (4:21)
*Set 3 – 9 reps @ 65kgs (4:28)
C. 4 rounds + 6 devil presses (I had to substitute 400m run with 20x10m shuttle runs – It’s like 1m of snow outside)
D. Done

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.