Warm-Up.
Jefferson Deadlifts x 10 (very slow)

Followed by…

Barbell Complex x 3 sets (all from the hang position)
Romanian Deadlift x 3
Clean Pulls x 3
Muscle Cleans x 3
Front Squat x 3
Hang Squat Clean x 3
Rest as needed

Then…

A.
Take 15 minutes to build to a heavy-ish…
Hang Clean x 1 rep

B.
For time:
1000 Meter Row
25 Hang Squat Cleans (155/105 lbs)
50 Pull-Ups

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Maciej Krawczyk
Member
Maciej Krawczyk

A: go to 85 kgs
B: 17:02 @ 47.5 kgs

Diego Tuzi
Member
Diego Tuzi

Hi,
warm-up
A:
hang squat clean @ 30(2)/40(2)/50(2)/60(1)/70(1)/80(1)/85(1)/90(failed) kg(reps)
B: 24:49 (03:49/14:00/07:00)
Stretching
Bye

Luke Tipton
Member
Luke Tipton

A. 185 through 245 at 10# jumps
B. 10:41
Stole Longhorns strategy of quick doubles. Off the tower at 4:00.
So T2B, running and now squat cleans. Thanks for the week of the goat. What is next? Burpees?

Mike Slagle
Member
Mike Slagle

Yesterday’s workout
A. Push press: 135×10, 145×8, 145×8
I just couldn’t get any more out of those last two!

B. Is for brutal!
Subbed undone hspu for 44 lb Kb zpress. The plan going in was to do 7, 5, 3 hspu. I did 7 in the first round which is a pr! 2 the next, and didn’t attempt on the third.
Ring dips small sets and singles. I kept moving.
Pushups were awful. Small sets of 3-4 all the way through.
14:22

C. Ab work
Two sets
20 abmat sit-ups
20 vups

Bill
Guest
Bill

The first big test coming back from my compressed L5. Did some extra warm up. Got the max hang clean to 135 then started to feel it. Decided not to push it. 1000m row in 4:28, sets of 5 for the hang clean, only did 95 lbs for safety. Finished just shy of 10 minutes. Did sets of 5 on pull ups. Finished at 15:24. Good workout!

Mike Slagle
Member
Mike Slagle

Good work and way to be smart!

Derek Gray
Guest
Derek Gray

95# on Complex

265 HSC

15:18 RX

Janelle Winston
Member
Janelle Winston

A. 85, 95, 125, 130, 135, 140, failed 145 3 x just didn’t have the juice today.

Worked on RMU got one. Almost a year later from getting my first. Slow progress over here.

https://www.instagram.com/p/Bzy0-F0gQM8/?igshid=n14xva6domkm

B. 11:31 RX

HSC in small sets of 3 and one set of 4.

Pull ups – 10/10/10/10/5/3/2

Mike Slagle
Member
Mike Slagle

That’s a great day Janelle! I loved seeing the rmu! Great job!

Joseph Butler
Member
Joseph Butler

MU!!! Nice work!. Nice B time as well.

Janelle Winston
Member
Janelle Winston

Thank you 😁

Matthew Swartz
Guest
Matthew Swartz

Fitness
Took it easy today. 53# kb Russian swings in ~10min

Candy Olkey
Member
Candy Olkey

July 5 WOD WU – AB 10/20 work/rest – 30.9 cal (not my best but second best) A. BMU Progression – 10 min working from box was only able to get down to 16″ box today B. For Time – 14:50 100 DU – 1 trip 50 Russian KBS @ 24kg – 30/20 25 T2B – 13/6/6 all kipping (yay the kip is coming along) 100 Jump lunges – 20/20/10’s 25 T2B – 10/9/6 (last 15 done strict) 50 RKBS @ 24kg – 20/15/15 100 DU – 60/40 C. 6 Min Plank D. 5 min weighted march – used 14#… Read more »

Mike Slagle
Member
Mike Slagle

Nicely done!

Janelle Winston
Member
Janelle Winston

One trip on the DU?! Awesome job!

Patrick Valdez
Guest
Patrick Valdez

Been following along for about 3 weeks. First time posting on the comments.

Complex warm up:
1. empty barbell
2. 65 lb.
3. 85 lb.

A.
265 lb.

B.
2000 meter bike erg (no rower yet)
25 hang cleans (155) x 10.3.3.3.3.3
50 pull-ups x 10.10.3(x10)

15:50

Michele Vieux
Member
Michele Vieux

Welcome!!

Mike Slagle
Member
Mike Slagle

Welcome aboard! Great work today too.

Simo
Member
Simo

Evening session:

4 rds
Lat row x10 60/70/75/75 kg
60/60 sec sideplank

100 KBS 32 kg 70.15.15

Biceps

Connor Counce
Guest
Connor Counce

Warm-up
A. Hang Clean 225/245/255/265/275/285/295/305/315/335(f)/325
B. 12:29 Rx the pull-ups killed me, I went all in 5’s for HCs at 155 and pull-ups

Livie Kraft
Member
Livie Kraft

7/10 WOD
A.
Three sets of:
Push Press x 10 reps

Read wrong and did Strict press
55-65-65

B.
“Strict JT”
Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups
Strict Ring Dips
Strict Push-Ups

15:19
Had to kip the last 8 SHSPU

Nichole DeHart
Editor
Nichole DeHart

A. Push Press from yesterday: 115 x 10; 125 x 10; 130 x 10 (this was challenging)!!

B. 12:21 – singles on the squat cleans then for my pull-ups I did: 8; 7; 5; 5; 5; 5; 4; 4; 3; 3; 1

TheLonghorn
Member
TheLonghorn

Yesterday was death by press, today was death by pull 😫

A. Up to 2×1 at 235#

B. 12:09 Rx. Quick doubles on HSC and 5s on pull-ups.

Simo
Member
Simo

You put it on point! 💀good job man!

Joseph Butler
Member
Joseph Butler

Solid work today. Great time with the heavy barbell

Joseph Butler
Member
Joseph Butler

A. 15 min of HSCl x1
95lb, 115, 125, 135, 145, 155, 165, 170.
Max is 190. 170 felt good.

B.
1k row in 4:15
25 HSCl 115lbs. Sets of 5. Done a 10min mark
50 pull ups in sets of 10
14:00
Enjoyed this one after yesterday’s struggle. Felt good to get the blood moving in the legs. Also pretty sore still from Tuesdays work.

James Dalton
Member
James Dalton

Looks like you paced B expertly! Great time

Joseph Butler
Member
Joseph Butler

Thanks man. Paced well to work kinda hard.. lol.

Mike Slagle
Member
Mike Slagle

Good work all around!

jeong jinseong
Member
jeong jinseong

b 15:00

James Dalton
Member
James Dalton

A. Snatch primer 3 Sets of 5 – Snatch Grip Sotts Press Followed by… 5 Sets: 3 Snatch High Pulls, 3 Snatch Balances Worked on the squeeze off the floor and high elbows in the high pull B. On the 2:30 x 5 sets 3 position power snatch (high hang, hang, floor) 3 position squat snatch (high hang, hang, floor) 60% 1rm, up 3kg from last week to 40kg. Felt quick under the bar throughout, and snatch feeling a lot better than it used to. Video for anyone with a spare minute: https://youtu.be/40xAC31AcWI C. 3×12 UB back squats for time.… Read more »

Joseph Butler
Member
Joseph Butler

Snatch is really coming along!

James Dalton
Member
James Dalton

Thanks dude, think it has made a difference hitting it at least once a week!

Mike Slagle
Member
Mike Slagle

Great work on the snatch. D sounds like a fun metcon!

James Dalton
Member
James Dalton

Thanks Mike, and yes quite enjoyed the format – it lures you into going out hard! Nice job on the PR HSPU…in the middle of a wod #gainz!

Simo
Member
Simo

A. Build up a heavy Hang Squat clean in 15 min
60/80/90/90/100(f)/100/100(f)/90 kg
Have to work on explosiveness to pull under the bar.
Posterior chain felt still weary from Tuesday.

B.
1000 m rowing 3:51
25 Hang squat cleans 70 kg 7.6.7.5
25 strict pull ups 5.5.5.5.3.2
12:20

James Dalton
Member
James Dalton

Nice recovery to make the 100!

Joseph Butler
Member
Joseph Butler

Like the push in A for that 100kg. Nice job

erik besserwilke
Member
erik besserwilke

Hi, alternative for 1000m Row?

Simo
Member
Simo

Running 800 m?

Michele Vieux
Member
Michele Vieux

Run 800 or 50-60 calorie Assault Bike.

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.