A.
Take 20 minutes to build to 90-95% of your 1-RM Back Squat

Followed by…

Every minute, on the minute, for 6 minutes:
Back Squat x 1 rep @ 90%

Remember, this is 90% of your last successfully tested 1-RM – not a hypothetical number you think that you might be able to squat.

B.
Build to today’s 1-RM Power Snatch

Followed by…

Every 45 seconds, for 9 minutes (12 sets):
Snatch x 1 rep @ today’s 1-RM Power Snatch weight

C.
For max reps:
30 seconds of Ground to Overhead (195/125 lbs)
Rest 30 seconds
45 seconds of Ground to Overhead (145/95 lbs)
Rest 45 seconds
60 seconds of Ground to Overhead (95/65 lbs)
Rest 4 minutes, and then repeat once more.

*Males load a barbell with three 25 lb plates each side stripping one plate each time
**Females load a barbell with three 15 lb plates each side stripping one plate each time

D.
For time:
27-21-15-9 reps for time of:
Calorie Row
Dumbbell Thrusters (50/35 lbs)

Rest 6 minutes, and then…

For time:
60/40 Calories of Assault Bike

Rest 6 minutes, and then…

Three rounds for time of:
20 Deadlifts (185/135 lbs)
20 Chest-to-Bar Pull-Ups

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임재혁Marcus Antonsson(Master40-44)Megan MarkeeTyler SowinskiKorey William Harris Recent comment authors
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임재혁
Guest
임재혁

A. up to 335lb
320lbx6sets
B. 170lb

Marcus Antonsson(Master40-44)
Guest
Marcus Antonsson(Master40-44)

A) Back Squat = Up to 142,5 kg. Best squat session in a long long time.

B) Power Snatch = Up to 75 kg.
Squat Snatch = 12/12 @ 75 kg.

C) GTO Cycling = 88 kg – 4
65 kg – 10.
43 kg – 20.
Missed that was a second round

D) 27-21-15-9 = 9.20 RX. First timing doing DB Thrusters with the 50’s.
60 Calories Assault Bike = 2:59.
3 RFT (20 DL @85 kg + 20 CTB) = 8:49. (I was so tiered the last two rounds)

Megan Markee
Member
Megan Markee

A. 6×5 hack squat @125-215
Paired with leg extension 5s
B. Up to 125 then some reps at 85-95
C. Done at 95/85/75#
Got 7/9/13 and 8/9/14 – cycling is killing me
D. 11:57
2:02 (used the “new” Airdyne X, didn’t realize how diff the cals were. Resistance is different too so I got confused. Prob 50 instead of 40 next time??)
6:54 (Done with 20 leg extension+12 strict pu)

Tyler Sowinski
Member
Tyler Sowinski

B.
Up to 150 Power Snatch
The 12 sets 1 snatch every 45 seconds at 135
C.
145, 125, 95
D.
9:30 (40s in first round them moved to 30 lb Wall Balls)
3:06
8:24

Korey Harris
Member
Korey Harris

Moving day, so super short on time, hit A and B.

A) 300 (90%), 300×6 Stoked on that
B) 165 (89% PS), 165×12 (73% Snatch)

Dylan Weller (Canada East)
Guest
Dylan Weller (Canada East)

Out of country this week but still got majority of training done.
A. Up to 350 then EMOM 6 @350
B. Up to 200 then e45sec 9min @200
C. Couldn’t do
D. 9:04 rx
2:30
6:26rx no chalk sucks!

Darin Kaiser
Guest
Darin Kaiser

A. Up to 335, 335 for all six (current max 375)
B. 185, 195 sloppy tried for 195 but kept failing, dropped to 185×12 no misses
C. 4/7/16, 4/7/15
D. 13:50 (55’s), 3:20, 11:48 all done rx brutal!

Felt tired today after last night and lots of interruptions glad I got it all in 🙂

Scott Abston
Member
Scott Abston

D. 11:40, 3:30, only 1 rd of dl/c2b and my back/hams really tightened up.

Darin Kaiser
Guest
Darin Kaiser

Yup super tight on the back side had to go a lot slower than I wanted.

Paula Santos
Guest
Paula Santos

A. Had to choose between BS or snatches- Snatches up to 135lb for power and then sets of 12 snatches.
B: 1st Round: [email protected]/[email protected]/[email protected]
2nd Round: [email protected]/[email protected]/[email protected]
C: Row/DB 9:05
Bike :4:47( I can’t understand why my bike is this slow, frustrating)
Deadlift/CTB: 5:22

Kim Kunert
Guest
Kim Kunert

A. Built to 175
Then 3 sets at 175(95%) 3 sets at 165(90%)
B. Had to choose between squats or snatches because of time
C. 115#- 6,6
95#- 9,9
65#- 15,17
D. 12:23 RX
Bike: 3:02
DL/ctb: 9:40- no matter how light deadlift is it still crushes me……

tino
Member
tino

Walk with a sandbag everyday and do lots of reverse hypers.

Kim Kunert
Guest
Kim Kunert

Will do!

John Foster
Guest
John Foster

A) Back Squat = Up to 320lbs. 310lbs x 1 x 6. Best squat session in a long long time.

B) Power Snatch = Up to 205lbs.
Squat Snatch = 11/12 at 205lbs. 80%. Fired up about this.

C) GTO Cycling = 195lbs – 4 / 4.
145lbs – 8 / 8.
95lbs – 13 / 14.

D) 27-21-15-9 = 16:37 RX. First timing doing DB Thrusters with the 50’s. Crushed me. But I made it happen somehow.
60 Calories Assault Bike = 3:37.
3 RFT = 12:09.

Hardest day this cycle. Metcons crushed me. Awesome to be getting this in though.

tino
Member
tino

Tough day of work but extremely productive! Keep up the great work!

Grba003
Member
Grba003

A. 375
B. 205
C.3/7/16
3/8/18
D. 10:58
2:29 row

mendels99
Member
mendels99

A) built to 285 and then did the singles at 275. More like 85%
B) built to a PS of 155. Did a few reps at that weight before time ran out.
C) Round 1 [email protected], [email protected], [email protected]
Round 2 [email protected], [email protected], [email protected]
D) 9:16 with 40# DB, 3:38 and 10:49

Samie Acevedo
Member
Samie Acevedo

A. Had to choose between BS and snatches- Snatches up to 130lb for power and then sets of 12 snatches.
C. 8/12/16 ;8/10/16
D. 10:46/3:58/5:20

Laura Hershberger
Guest
Laura Hershberger

Only had time for A or B today. I chose squats.

A. Worked up to 215 and then did the EMOM @ 210.
C.
125: 5, 5
95: 9, 9
65: 17, 16
D. Row/thrusters: 9:30 (used 30lb DB cuz that what was available). AB: 2:46. DL/CTB: 9:38 (rounds 1 & 3 DL unbroken. CTB started with a set of 4 then 3s/2s for the remainder).

Ended up being a solid day for me today. Surprised myself on how well the workout went. My CTB are getting a lot more efficient.

tino
Member
tino

Getting gymnasty! Keep up the good work!

Tim Coffield
Member
Tim Coffield

A1. Up to 345
A2. 6×[email protected]
B1. Ps to 160
B2. E45 snatch 165
C. Did snatches @ 155 / 135 / 95
Round 1 reps 3 / 6 / 13
Round 2 reps 3 / 6 / 15
D1. 12:34 with 50# kbs
D2. 2:38 AD
D3. 10:02

Chase Leonelli
Guest
Chase Leonelli

Lucky to make it to the gym today. We got a ton of snow and spent most of the morning digging my car out of it and then getting stuck again at the gym Hahahaha, gotta love Ohio. Was limited on time today A. Up to 305 B. Power snatch 175 Singles were a little all over today not my best day C. Skip D. Had limited tim so I did 60 cal bike for time 1:58 Rest about 2 min then alternated rounds of the deadlift and c2b with Brooke. Hopefully Monday I can get back to my regular… Read more »

tino
Member
tino

I’m still wearing a tank and shorts 😝

Nice work getting your work in!

Chase Leonelli
Guest
Chase Leonelli

Hahahaha rub it in! Thank you though.

Kryssie Chandler
Member
Kryssie Chandler

A. Up to 215, felt solid.
EMOM x 6 at 205

No snatches today.
C. 30 sec @ 115: 5/5
45 sec @ 95: 9/8
60 sec @ 65: 18/18
D. RX Row/thrusters: 10:40. Really suffered on this, don’t think I’ve ever rowed so slowly.
40 cal AB: 2:55, again suffered, bad mental talk.
RX DL/C2B: 9:36. DL u broken for 2 sets, then 10/10.

Had a tough day mentally. I’ll pull it together for Monday.

tino
Member
tino

Rest up Kryssie, it’s been a hard week!

Kyle Kenny
Guest
Kyle Kenny

A. Worked up to 425., hit 415 for the emom no misses
B worked up to 225. Used 225 for half then went to 235 for 4 sets. Finnished with two sets at 245.. no misses
C. Round 1 = 6/9/18 round 2 = 7/11/19
D. 8:10 jumped right into it (soft got lazy)
4 flat
4:25 UB

Jessie Williams
Member
Jessie Williams

A) 370
B) 185
C) 6/6 9/9 16/15
D) 10:48 // 4:10 // 4:28* (2rds)

tino
Member
tino

What happened to the 3rd round? 🤔

Jessie Williams
Member
Jessie Williams

Hahaha….ran out of time. Was running late for a family obligation, and was pushing my luck as it was. Next time I’ll finish but let you deal with the wifey😉

tino
Member
tino

Does she not realise all the gains you missed out on?! Hope the family is well!

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.