Workout of the Day
A.
Deadlift x 15 reps
Rest 20 seconds
Ring Push-Ups x Max reps
Rest 3 minutes

Deadlift x 10 reps
Rest 20 seconds
Ring Push-Ups x Max reps
Rest 3 minutes

Deadlift x 5 reps
Rest 20 seconds
Ring Push-Ups x Max reps

(Post loads used and reps achieved.)

B.
Three rounds for time of:
135/95 lb Power Clean x 10 reps
Pull-Ups x 15 reps
400 Meter Run

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TravisLuluChris FreischlagMicke(HerrDee)Rob Recent comment authors
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Mike Eberts
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Mike Eberts

Part A:
15x275lbs
10x345lbs
5x375lbs
Ring Pu’s:
45,30,25

Was gassed and should have rested longer than 8mins for the next part but I didn’t have time.

Part B as Rx’d
9min 40 sec… Then pretty much had to run out the door.

Travis
Guest
Travis

A. Deadlift: 225×15(15RM PR)/265×10(10RM PR)/305×5(Ties 5RM PR) *These felt good. The set of 15 and 10 were brutal. I think I could’ve gone 10 or 15 pounds heavier on the set of 5, which means I’m getting much stronger on the deadlifts. Ah yea! Ring Push-ups (Feet on 2″ platform): 23/18/15 B. 11:43 @ 115# for Power cleans. Pull-ups were done on the Rogue RPG system (bar hanging from ring straps…kind of nifty actually). I dogged the runs somewhat. I probably would’ve knocked a minute or two off my time if I just would’ve pictured a rabid honey badger chasing… Read more »

Travis
Guest
Travis

Oh and I’m definitely getting a shirt to rep Invictus out here in the lovely 217 (Central IL). The one with part of the poem written on the back looks sick so I’ll probably get it. Showin’ some love for Invictus in the “wonderful” midwest!

Louise Hodge
Member
Louise Hodge

Where do you see the t-shirts and order them Travis? I can’t seem to find them on the blog. Would love to wear one during the open up here in Canada land 🙂

Louise Hodge
Member
Louise Hodge

Haha found it. Went to the main Invictus site and saw the very big picture with the word STORE written above it, lmao.

Travis
Guest
Travis

Haha well good deal!

Louise Hodge
Member
Louise Hodge

Part A:

15x145lbs
10x165lbs
5x185lbs

Ring Pu’s feel really good:

22,20,17

I was a little worried about the deads cuz I have not done them in sometime. They felt amazing and I should have gone heavier. My 5x185lbs was the best set of 5 at that weight I have ever done. No round back at all!! Yeay

Part B as Rx’d 🙂

9min 18 sec

All pullups butterfly and ub
dropped the bar after every power clean, felt like a good way to save my grip. Run’s felt great. Awesome wod!!!

Micke(HerrDee)
Guest
Micke(HerrDee)

A.
15×150 kg 10×165 kg 5×180 kg
Ringpu 25,25,25

B.
3 rnds ft:
10 pc 60 kg
15 pu
250 m row
11 min

Totally smoked on the pullups,nothing left
in the tank.But overall a good session.

Rob
Guest
Rob

Does anyone know the run to row ratio?

I run in the AM, so I occasionally sub in rowing. Thanks for the help!

Chris Freischlag
Guest
Chris Freischlag

Rob,
Usually a 500m row is on par with a 400m run. I’d expect it to be a bit more challenging WOD for you with the deads followed by the combined rowing/ power cleans/ pull ups. Just keep reminding yourself how much fun it is and never ask why you are doing this to yourself.

Rob
Guest
Rob

Whew!

You weren’t kidding! The MetCon punished me.

A) 225 x 15 + 44 regular push ups
275 x 10 + 38 push ups
315 x 5 + 36 push ups

B) 3 rds:
135 x 10
Pull ups x 15
Row 500m

14:27

Jaimie B
Guest
Jaimie B

Performance: A. 125lbs x 15 / 12 ring push ups 155lbs x 10 / 10 ring push ups 175lbs x 5 / 10 ring push ups B. 11:58 (75 lbs) I could have gone heavier on the Deads but it has been while since I’ve done them so I didn’t want to sacrifice form. Felt great, I love heavy weight. My ring push ups have been sitting at 10-12 max/round for a while now. I went light on the cleans for WOD B because pull ups and running are not a strong suit for me so I knew they would… Read more »

Chris F
Guest
Chris F

A) 245×15 – 20 RPU 275×10 – 13 RPU 350×5 – 12 RPU B) 14:20 RX’d Per Michele’s advice a few years back, I eat a two block meal about an hour prior to training. You know, like a little bit of protein, half an apple, maybe a few almonds. For unknown reasons, this morning I thought it was smart to whoof down some chorizo & eggs before this workout. It’s the closest I’ve ever come to losing it. The scheme looked kinda’ like a warped, sick, heavy version of “Helen”. I was dry heaving and didn’t post a time… Read more »

Mike Eberts
Member
Mike Eberts

I am going to do the open 🙂 can we post our scores here? I will do the WODs only once and on Saturday’s. Good luck Chris!! Have fun!!

Louise Hodge
Member
Louise Hodge

I will be participating in the open also!!! Do you by chance know where we can order Invictus shirts? Would love to get one!!!

Dan
Guest
Dan

A. 225 lbs x 15 / 21 ring push ups
275 lbs x 10 / 13 ring push ups
325 lbs x 5 / 13 ring push ups

B. 11:07 (135 lbs)

That was quite a combo this morning…I’m definitely feeling it now!

courtland creekmore
Member
courtland creekmore

15 x 225 & 11 ring PU (102 kg)
10 x 285 & 10 (130 kg)
5 x 365 & 10 (166 kg)
Nuno said my form was a bit janky on the last two reps, but I didn’t hear anything pop.

Metcon 11:55 (400m row subs)
Rd 1 @ 135, Rd 2 @ 95, Rd 3 @ 115

Allergy attack after helping friend do yard work over the weekend. Took Benadryl last night and it really made me feel shaky and loopy this morning.

Mike Eberts
Member
Mike Eberts

Nice programming CJ!!! Heavy deadlifts and running. Barf. Don’t think I can get dinner this in in one hour today. May have to do this tomorrow. 🙁

Magnus "loophall"
Guest
Magnus "loophall"

A
110kgx15 130kgx10 160kgx3
Ringpu 20-12-12

B
60kg PCx10
15xpullups
250m row

About 12 min.

mrjling
Guest
mrjling

M/40y/73kg

A.
DL 130kg – 14, 10(belt), 5

Strict Bar Dips – 25
Pushups – 33
Not very strict Pushups – 38

B.
3 rds
10 PC 60kg
15 Pullups
9 ish minutes? Ridiculous anyway.

Deadlifts was some sort of PR, they really taxed me anyway. First round on B. took about 3 times longer than the last one(arms and hands just went numb) usually its the other way around…

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.