Mobility and Activation
Spend 5 minutes rolling out your t-spine and lats.

Two sets of:
Band Assisted Hip Flexor Stretch x 45 seconds per side
Band Assisted Lat Stretch x 45 seconds per side

Followed by…

Two sets of:
Banded Monster Walks x 20 reps fwd/bck
Banded Lateral Walks x 10 reps each direction
Banded Jumping Squats x 10 reps

Finish with …

3 Minutes on the Assaut Bike @ moderate pace

Every 3 minutes, for 18 minutes (6 sets):
Clean & Jerk x 1 rep

*Set 1 = @ 70%
*Set 2 = @ 75%
*Set 3 = @ 80%
*Set 4 = @ 85%
*Sets 5-6 = @ 90%

Three sets for times of:
6-10 Unbroken Bar Muscle-Ups
Hang Clean & Jerk*
6-10 Unbroken Handstand Push-Ups to 6″/4″ Deficit
Overhead Squats*
Rest 90 seconds

*Set 1: 12 reps @ 135/95 lbs
*Set 2: 9 reps @ 165/125 lbs
*Set 3: 6 reps @ 185/135 lbs

*If you are not interested in competing in the Open or other online qualifiers, we would advise substituting the kipping handstand push-ups for 10 strict handstand push-ups (no deficit) – 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 for time of:
40 Heavy Rope Double-Unders or 60 Double-Unders
6 Single-Arm Dumbbell Thrusters (70/50 lbs – Right)
100-Foot Suitcase Carry (Right)
6 Single Arm Dumbbell Thrusters (70/50 lbs – Left)
100-Foot Suitcase Carry (Left)

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Wilson Hopkins (45-49) Recent comment authors
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Laura Hershberger
Laura Hershberger

A. Up to 150 and then hit 155 for a clean and missed the jerk. Cleans were pretty decent tonight but jerks not the best
B. Done as partner 1:1…didn’t keep track of time. First round was 3ish. TTB and Kipping HSPU to blue mat. 85/95/105 on bar. Last set of OHS were questionable…
C. Done. About 12:30ish (didnt do that great of job of tracking time tonight…). Used 35# DB cuz that’s what was left

TJ Natal
TJ Natal

A. 175/185/195/205/215/220
B. Done but no times
C. Save this for later in the week. I’ll be in a hotel the rest of the week.

Hand zero motivation today and it showed. Everything was clunky and muscles through. Pretty sure I’ve been spending so much time on my hip mobility I’ve neglected some other things. My front squats have felt seriously off in regards to my lower back. Need to do some looking around n find some mobility stuff for it.

Iván DLT
Iván DLT

Mobility and Activation Done A. Clean & Jerk x 1 rep *Set 1 = 65kg *Set 2 = 70kg *Set 3 = 75kg *Set 4 = 80kg *Sets 5-6 = 80kg B. 3 Sets Times with rest (7´00” // 6´35” // 6´25”) 6 Unbroken CTB Hang Clean & Jerk* 8 Unbroken Strict Handstand Push-Ups Overhead Squats* Rest 90 seconds *Set 1: 12 reps 43kg *Set 2: 9 reps 53kg *Set 3: 6 reps 63kg C. 4 Sets (5´15” // 5´05” // 5´35” // 4´55”) 60 Double-Unders 6 Single-Arm Dumbbell Thrusters (20kg – Right) 100-Foot Suitcase Carry (Right) 6 Single Arm… Read more »

Sam Woodman
Sam Woodman

A: 225-245-265-275-295-305#
B: ~2:20/~2:30/2:42. You go I go with Bryan. 8 bmu and 6 hspu to 4″ deficit.
C: Done, left arm thruster was difficult.

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

M&M done
A. 85/90/95/102.5/110/110Kg
B. 3:05/3:18/2:55
15 strict C2B (no bar or rings today)
Rx hang C&J
3 No deficit HSPU
Front squats at Rx weight(OHS too much volume for shoulders)
C. 9:17. Used 60 DU, 32Kg KB for suitcase carry, but scaled thrusters to 25Kg DB. Rx weight for thrusters is too much volume for shoulders today.

Overall happy with today. A lot of volume for my shoulders. The HSPU were particularly hard today. All C&J felt good and stable overhead. Just need to get stronger with HSPU.

Andrey Gutierrez
Andrey Gutierrez

Did the Strength of Yesterday because I did tons of C&J yesterday.
A. 135 for the three
B. 165/165/175/175
C. 260/295/335/355/365
and I did todays’ workouts
B. RX 3:16/4:03/5:31, The MU 10/10/10, HSPU 8/10/10, The C&J were the hard part for me.
C. 11:32 did it with the 70 pound KB

Jake Swartwout
Jake Swartwout

A. 205/225/235/250/270/270#
B. 3:37/3:38/4:57 (6 UB BMU/6 UB deficit HSPU. Missed my first rep at 185 on the OHS, other than that miss unbroken OHS)
C. 8:04 (60 DU and 50# DB, attempted 70 before the wod and couldn’t do 1 rep haha.)

Michaela Emily
Michaela Emily

Mobility and activation- Done

A. Done
120 130 135 140 145 145

B. Done scaled to
6 UB pull ups
6 UB pull ups (ooops read the workout wrong)
R1- 75 RD 2-85 RD 3-95

C. Ran out of time only two rounds completed


A: clean and jerk
Up to 115kg


5,34 , overhead unbroken
8,20 did single on hang clean, overhead 7/2
6,50 single on hang clean, overhead unbroken

8 reps on MU and HSPU each time.

Take too much rest between exercices but the load was heavy

Left side so weak

Today you put the finger on my weaknesses

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.