Mobility and Activation
Two sets of:
Band Distracted Hamstring Floss x 60 seconds per side
Foam Roller Hamstring Curls x 10 reps
Hollow Rocks x 30 seconds

and then …

CrossOver Symmetry Rows x 8 reps
CrossOver Symmetry Pull-Downs x 8 reps
CrossOver Symmetry 90/90 Drill x 8 reps
CrossOver Symmetry Reverse Flys x 8 reps
CrossOver Symmetry Victory x 8 reps

and then …

Row 500 Meters @ an easy to moderate pace

Every 2 minutes, for 10 minutes (5 sets):
Clean & Jerk x 2 reps

*Sets 1-2 = @ 75%
*Sets 3-5 = @ 80%

Followed by…

Every 3 minutes, for 9 minutes (3 sets):
Clean & Jerk x 2 reps @ 85%

Every 3 minutes, for 12 minutes (4 sets) for times:
12/8 Calories of Assault Bike
9 Chest-to-Bar Pull-Ups
6 Front Squats (from the floor)

Suggested loading per set:
*Set 1 – 185/135 lbs
*Set 2 – 205/145 lbs
*Set 3 – 225/155 lbs
*Set 4 – 245/165 lbs

The goal of this portion is power output. If sets are taking you longer than 90 seconds, please adjust the loading.

Eight sets of:
40 seconds Max Reps of Kettlebell Complex*
Rest 20 seconds

*Complex using two kettlebells:
Hang Clean (Power)
Front Squat
Hang Snatch

Perform with a weight you can continuously move for 40 seconds

Leave a Reply

12 Comment threads
1 Thread replies
Most reacted comment
Hottest comment thread
12 Comment authors
JTBobbyRaul Galvan IIITim CoffieldSydnee Percival Recent comment authors
newest oldest most voted
Sydnee Percival
Sydnee Percival

A. Up to 185
CTB unbroken the first two rounds, front squats unbroken all but the last round…dropped with 2 left bc I couldn’t breathe
C. Done

Daniel Cohen
Daniel Cohen

For part B
What % from our front squat ?

Daniel Cohen
Daniel Cohen

85 kg
90 kg
95 kg
65/75/85/95 kg
No time

Eric Villasenor
Eric Villasenor

A. Up to 225. Wasn’t sure if it was (clean+jerk)x2 or 1 clean+2 jerks. Did the first one.
B. Used the rower for calories with women’s Rx. That seems to be more my speed most of the time.
C. It was about 4 or 5 rounds each time.

Isaac McLean
Isaac McLean

A. 225/242/256
B. :49/:53/:56/1:02 RX
C. 4-5 reps of the complex each time

Raul Galvan III
Raul Galvan III

A) set1&2=225
Set3-4= 240
B)255 all no misses

4 F.Squats at 245 dnf


Tim Coffield
Tim Coffield

A. 185 195 210
Legs felt a little tired on the cleans, jerk out front. Had to take time between reps at 210
B. With 18 cal AD / 9 ctb / 6 fs
165 – 1:35
175 – 1:39
185 – 1:45
195 – 1:47
C. Done with 25# kbs, close to 5 rounds each time

Another great workout thanks Tino!


A. 185/205/225
B. 1:03, 1:07, 1:26, 1:42- went 165, 185, 205, 225lbs for the loading… burned but felt good at the same time
C. 35’s, Averaged 5 per round


Warm up done
A. 255/275/285×2/290×1
:47, :49. :51, 1:16 that last set of squats ☠️
C. Done 53# rough but I like this stuff

Tom Brown
Tom Brown

Really like this new programming Coach, I have a personal goal I want to achieve by June and I’m going to do what I think will work for me to achieve that. After that back to RX across the board.

BS up to 155
FS up to 115
OHS up to 95

A) staying below 60% technique work
1-4 185 5-8 195
B) skip did some air runner work.
C) 2×40/2×50/2×60/2×70 (4-6 reps)

Anu K
Anu K

Bike 1 mile up and down, Run 0.52 mile on Air runner, Strict Pull ups 8/7/6, Push ups 20/14/10, Band aparts, Good mornings, Low ring work, Lat pull downs, Tricep work
A. 155, 165
B. Did 10 Cals (don’t know why didn’t do 12, 6 Strict C2B, 1 FS (185#), Did 3 reps in the last round 🙂
Ab work, Grip work, Stretch, Free coaching session on Snatch (Using our warm up for the guy, He doesn’t like it very much, I don’t blame him)


Today better feeling 😄

A. Every 2 minutes, for 10 minutes (5 sets):
Clean & Jerk x 2 reps
*Sets 1-2 = 80-85Kg
*Sets 3-5 = 90-95kg
Followed by…
Every 3 minutes, for 9 minutes (3 sets):
Clean & Jerk x 2 reps 100kg

B. Every 3 minutes, for 12 minutes (4 sets) for times:
12 Calories row
9 Chest-to-Bar Pull-Ups
6 Front Squats (from the floor) 60kg
Set 1: 1:15
Set 2: 1:15
Set 3: 1:20
Set 4: 1:15

C. Complex with Dumbbells 16kg 4 reps by set

Tino Marini
Tino Marini

Good to se that you’re feeling better each day!

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.