Want to have a little fun? Join our weekly challenge, which we’ll run throughout the year!
“Invictus Friday Challenge – 1.25.19”
For time:
100 Double-Unders

How fast can you accomplish 100 double-unders? These do not need to be unbroken. The only rules are that athletes need to jump off of two feet, and the rope must pass under the athletes’ feet two times each jump. It’s simple, and a skill that many athletes have…the question is, how quickly can you spin the rope and knock out 100 reps?

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…
Full + Quarter Front Squat
(descend below parallel, come up 2-3 inches above parallel, then drop back below parallel again before coming up to full hip and knee extension)

Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:
Hang Snatch (135/95 lbs)
Overhead Squat
Bar-Facing Burpee

Four rounds performed at 75-80% effort of:
100-Foot Handstand Walk or 30 second Nose To Wall Handstand Hold
20 Kettlebell Goblet Squats (32/24 kg)
30 Heavy Rope Double-Unders or 50 Double Unders
400 Meter Run or 500 Meter Row

Three sets of:
GHD Hip Extension with Overhead “Y” x 8 reps @ 2113
Rest 60 seconds
Prone Chinese Plank x 60 seconds
(add weight to hips if possible)
Rest 60 seconds

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Trine Petersen
Trine Petersen

Still traveling. Will get this one in Sunday instead 🙏

Ezequiel Gonçalves
Ezequiel Gonçalves

Morning running
6x600m rest 2min

Ezequiel Gonçalves
Ezequiel Gonçalves

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John Vautier (North Central)
John Vautier (North Central)

Challenge – :55, should be sub :50 but I tripped at 83.
A. Up to 305
B. Skip, back to normal training next week. Did a 20 min for quality piece from active life.
C. Done with :30 hs hold and 20 cal echo bike for run. Tight on space today. Worked hsw after.
D. Different accessory.

Trine Petersen
Trine Petersen

A: cleans
B: 16:31 Rx
D: done.

Lance Erickson
Lance Erickson

Funzie: 100 dubs in :49
a) worked up to 315#
b) 13:50 Rx
c) 22:46 with HS hold, 72# KB, heavy rope, and 400m assault runner
d) done

fun day today!!

Laura Claudius
Laura Claudius

A) 135#
B) 18:03, Scaled to 75#
C) 37:50
75’ HS walk, rest as Rx – 50 DU and 500m row
D) Done

Wilson Hopkins (45-49)
Wilson Hopkins (45-49)

Challenge – :43
A. Up to 140Kg
B. 20:33. Rnds 10-7 Rx at 62.5Kg; scaled to 52.5Kg for rnds 6-1. Scaled because shoulders started to feel really fatigued overhead and I wanted to avoid injury. This one was a lot of volume for my shoulders. Overall I feel pretty good with how they held out. Did all hang PS and they felt good; just overhead stability got shaky once fatigue set in. Didn’t want to scaled right away, wanted to test the shoulders a bit.
C. 20:33, scaled HSW to 50’;?shoulder fatigue.
D. Done

Kyle Kenny
Kyle Kenny

A. Brazil qualifier 19.2
A1. 325
C. 18:30 with a 44kg bell
D. Done

I’ll hit C later possibly

Stephen Thorn
Stephen Thorn

A. 285
B. Capped myself at 23:00 – had 3 sets left. 135 is 70% of 1RM. Probably should have scaled…really forced on using hips on snatch so it was good training
C. Done
D. Done

Anna Lings Kjelgaard
Anna Lings Kjelgaard

A. 2RM: 85kg
B. 21:55 scaled snatch to 35kg and OHS, still heavy! I could still feel my back from monday 🙈
C. 22.30 HS hold and substituded DU’s with 40s AB bc of shin splints
D. Done

Alex  Gonzalez
Alex Gonzalez

Challenge: 00:59 seconds 100 DU’s
A. 2 RM : 315 lb
B. 26:10 very bad in the Hang Snatch
C. 20:31
Love that
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.