Back Squat
Set 1- 5 reps @ 70%
Set 2- 3 reps @ 80%
Set 3- 1 rep @ 85-90%
Set 4- 10 reps @ 78%
Set 5- 10 reps @ 78%
Rest 2-3 minutes

For time:
60 Calorie Row
50 Kipping Handstand Push-Ups*
40 Alternating Pistols
30 Muscle-Ups
20 Calorie Assault Bike
10 Sand Bag Cleans (150/100 lbs)

*If you are not interested in competing in the Open, we would advise substituting the kipping handstand push-ups for strict handstand push-ups – the pounding on your cervical spine isn’t worth the risk unless you’re preparing for the movement to be tested in competition.

Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up

Rest 60 seconds, and then…

Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up

Rest 2 minutes, and then…

Two rounds of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold
Rest 60 seconds and repeat

Two sets of:
Barbell Loaded Bulgarian Split Squat x 20 reps @ 1010
(back rack a barbell, raise your rear foot, and then perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement)
Rest 60 seconds, then switch legs.

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Jess UKryssie Chandler (45-49) Recent comment authors
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Tim Coffield
Tim Coffield

A. 240 275 290 305 265 265
B. 60 row / 50 shspu 2pad / 40 alt pistols box / 30 mu / 30 cal AD / burpee d-ball shoulders 80#
28:15 I think
C. 5# and 10#
D. Bench 5×[email protected]

Kryssie Chandler (45-49)
Kryssie Chandler (45-49)

A. 169/185/205
Then 10’s at 180…I was scared of this, but got ‘er done and it was okay!
B. RX Time Cap of 25 min…did MU at the end just so I could just get as many as I could in the time left: got 21 total. Also, this was the first time I’ve done pistols in well over a year. Wasn’t sure how my hip would respond and it was fine. Did 55lb DB snatch instead of sandbag cleans – first time I’ve ever done that weight!
C. Done
D. Done

So happy to be to normal training and nutrition again!

Eric Villasenor
Eric Villasenor

A. Up to 275. I really enjoy this.
B. 24:17. 100# on the sand bag
C. Skip. Still nursing that shoulder.
D. Done with 65 lbs in the bar. Butt muscles hurt.

Tricia Moore (45-49)
Tricia Moore (45-49)

A) 155,165,185,165,165, kept conservative coming back from a back injury and I am trying to make sure I am set properly in every rep. Last week was my first week backsquatting , this loading matched last weeks. But this felt sooo much better. B) ❤️ Pistols happy to see them. Done 20:06. I did HSPU Strict, blue pad. Focused on volume accumulation and hitting my positions. Very happy, these are coming along. Did Banded BMU and linked them, more power today. C) oh my god so hard, good for me. Done D) I did with 16 kg kB

Jess U
Jess U

I need to get my Fridays in order again with work. Made up most of yesterday and did today’s back squats and accessory.

A yesterday) 195. I got 200 but I racked it for like 3 sec in between to fix my grip so it doesn’t count.
A today) 175/200/225/ 2×[email protected] 195 felt pretty smooth and solid
B yesterday) 15:34 Rx OHS UB, not the snatches. Haha
C today) done
Dyesterday) done
D today) done
I’ll be making up this conditioning from today bc PISTOLS!!! But I needed to eat. 🤷🏻‍♀️

Hope your weekend is awesome Tino!

Tino Marini
Tino Marini

Big session today! Enjoy the rest of your weekend and be smart with your second session!

Lance Erickson
Lance Erickson

a) 320×5, 360×3, 410×1, then 350x8fail, 350x7fail
b) 20:02 Rx, MU were the slowest portion
c) done with 5# plates for side raises and 35# DB for presses
d) worked at 150#

Andrej Pravda
Andrej Pravda

Mobility & Glute activation
A. Done Based on 150kgs
But I accidentally went 97% instead of 90% 😂 I thought I have 135kgs on the bar, but it was 145kgs 😂 But it went great, surely have bigger 1RM now…
B. 30:21 Rx+ 😂 We have only 82,5kgs sandbag or 50kgs slamball, so the choice was clear 😂 I had been doing first time with 82,5kgs sandbag and it took me around 10 minutes 🙈
C. Skipped
D. Done @35kgs barbell (very tough!)

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.