A.
Two sets of:
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
(focus on glute activation and maintaining a hollow position)
Rest as needed

B.
Every 2 minutes, for 16 minutes (8 sets):
Front Squat + Jerk

Build over the course of the 8 sets to today’s heavy.

C.
Three sets for times of:
30 Wall Ball Shots (30/20 lbs)
10 Unbroken Ground to Overhead*
Max Unbroken Wall Ball Shots
Rest 3 minutes

*Set 1 – 135/95 lbs
*Set 2 – 155/105 lbs
*Set 3 – 175/120 lbs

Record the time to complete each set along with your max rep wall balls for each set. A set of wall balls terminates if you drop, pause or hold the wall ball at any point during the set.

After your final 3 minutes of rest on the third set perform. . .

D.
For time:
30 Burpee Bar Muscle-Ups

E.
Two sets of:
Single-Arm Ring Row x 12 reps each arm
Rest 60 seconds
Banded Lat Pull-Downs x 20 reps
Rest 60 seconds

F.
One set of:
100 Tate Press
(Use 2.5-7.5 lbs per hand.)

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Megan MarkeeDouglas GoochKryssieJorge FernandezWilson Hopkins (45-49) Recent comment authors
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Megan Markee
Member
Megan Markee

A. Done
B. Up to 175, 185f jerk
C. Done to 9ft
3:10 (15, 95#)
4:16 (15, 105#)
5:41 (16, 115#)
D. 6:40 singles are actually pretty hard
E. Done
F. Done with 5#

Douglas Gooch
Member
Douglas Gooch

A. Done
B. Up to 315.
C. No wallball did 20 reps with a 40lb slam ball.
2:28-10/2:55-10/3:30-10
D. 5:38
E. Done

tino
Member
tino

Oooft! 40lb slam ball would be tough! Great work!

Kryssie Chandler
Member
Kryssie Chandler

A. Done
B. Up to 145
C. 20# WB and 95/105/115 on the bar
4:20/4:27/4:41
Max WB: 35/28/31
First set I wanted to beat Bryan and figured he would do 32, so I did 35 to be safe. Turns out, that effort almost ruined me and I nearly passed out in the 2nd set. Lol

Burpee MU: honestly have no idea what my time was.
D. Done
E. Dif 85, but according to Bryan I did them all wrong. 😂😂

tino
Member
tino

Ha! Went out hot!!

Jorge Fernandez
Guest
Jorge Fernandez

A. Finished
B. 270 worked on owning position
C. 25/22/30 135lbs unbroken,155lbs 6/4,175 5/5 need work on cycling
D. Felt a lot better on muscle ups arms were dead after the g2o and wall balls but was able to move through it. Focused on explosive hips
E. Finished
F. Finished

tino
Member
tino

Keep working on that cycling! Time on burpee bar muscleups?

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

A. Done
B. Up to 105Kg
C. Rx weight and did fast singles for all. UB BB aggregates elbow tendinitis.
2:38/20, 3:16/16, 4:23-17
All sets of 30 WB UB.
D. 4:44. No bar for BMU and no rings. Subd 3 strict C2B.
E. Done
F. Done. 5Kg

tino
Member
tino

Glad you’re being smart with your elbow. I hope the inflammation subsides so you can get back to hitting things hard pain free

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

Cycling BB is not a strength for me. UB always gets my heart racing and I crash. I’m much faster and stronger doing fast singles. The singles also save me from tendinitis.

Tom
Member
Tom

A) yep
B) total bs tried 315 8 times (up to 295)
C) only 175 g2oH UB
1) done with g2oH 2:01 + 12 WB 2:30
2) done with g2oH 2:24 + 10 WB 3:01
3) done with g2oH 3:26 + 12 WB 4:01
D) 5:15
E) yep
F) yep

tino
Member
tino

Crushed those burpee bar muscleups!

John Vautier
Guest
John Vautier

A. Done
B. 185/205/225/235/250/265/275/290 – real happy with this.
C. 2:39 + 15; 3:48 + 12; 4:30 + 13. Happy with the push here, 135 g2oh ub, 155 6/4, 175 4/3/1/1/1. Wall balls went 20/10, 15/10/5, 10/10/10 just trying different strategies. Fun, kind of.
D. 8:45, this was a battle. Doing this before C would have been completely different stimulus and outcome! Touché.
E/F. Done

tino
Member
tino

Got to challenge you in some way 🙂

Nice work John!

Talia
Member
Talia

A. Done B. Up to 150 C. Scaled to go for UB: 83/98 for first 2 sets. Started at 108 for the 3rd set and then lost my grip after 5, so decided to just go at the 120 for the rest of the set, since I didn’t make it UB anyway 🙁 Times/WB were: 3:00 (21) – def could have gone more here, I think it was just too hot in the gym haha 3:20 (21) 5ish (15) – lost a lot of time contemplating whether to go up to 120. Slow. D. Ugh, not my best. Somewhere around… Read more »

tino
Member
tino

Good learning on the burpee muscleups. Now you need to trust your fitness on those snatches. Don’t be scared to push the load and pace!

Brooke Lee
Member
Brooke Lee

Can’t workout Saturday and going away next week T-W maybe Th 😖😫 so decides to do extra today
A.M.
1RM tempo BS squat: 225, then 2 reps at 225
C. Rx: 10/13/6 – all G2O UB
D. 6:18 …. slow moving after C

P.M.
B. 143/153/163/173/183/193/203/208… a 10 pounds PR from last year!
Wed Dead’s done – up to 270 which is technically a 5# PR but I’m always scared to push Dead lifts soooo I think I could do more
f. Done with 2.5s!

Brooke Lee
Member
Brooke Lee

Ooops- forgot to add times above: 2:14/2:08/2:32

tino
Member
tino

What an awesome day!!! Congrats on the PRs!!!

Hope you have a fun trip!

Brooke Lee
Member
Brooke Lee

Haha it’s for work but yea that would be cool if it ends up being fun! Baha

Justin Hanson
Guest
Justin Hanson

A) Done
B) worked up to 240
C) 3:21 &12/ 3:49 &12/ 4:10&12-
D)8:17
E) Done
F) Done with fivers

TrineP
Member
TrineP

A: Done.
B: Hip and back not feeling to hot today so did 4 sets of 12 front racked lunges 2×55 and 2x60kg. and jerks up to 65 instead.
C: 2:48/15, 3:29/14, 4:58/17
Did fast singles because of my back but rx weight
D: 7:19
E: done

tino
Member
tino

Let’s be smart Trine! You’ve done an awesome job keeping yourself healthy. Let’s not spoil it now!

Maxwell Reynolds
Member
Maxwell Reynolds

A. Done
B. Up to 275
C. 31/22/23 – Failed at rep 7 on the 175 G2O otherwise unbroken
D. Done
E. Done
F. Done

SABRINA QUINTAO PEREIRA
Member
SABRINA QUINTAO PEREIRA

Hello!! Happy Friday!
A) Done 18lb Kb
B) Up to 50kg
C) Scaled Barbell to 65lb/75lb/85lb
1: 3:58 Unbroken C&J , 15 UB WB (20lb)
2:4:40 C&J (6+4), 15 Ub WB – tried to push to Unbroken but I started to fell my left shoulder (the bad one that it’s still in recovery after a tendinitis in the biceps and supraspinatus tendons)… so I need to slow down and break everything in smaller sets)
3: 5:40 C&J (fast singles), 15 WB
D) 12:40 BMU with assistance of my trainer partner/husband/coach. Super happy!!
E) Done
F) Done with 2kg plate each hand
Looking forward for tomorrow 😊. My favorite day!!

tino
Member
tino

Rest that shoulder and let that tendinitis heal!! Be smart!

Have a great Friday!

SABRINA QUINTAO PEREIRA
Member
SABRINA QUINTAO PEREIRA

Thank you Tino! My shoulder is getting better slowly, I wasn’t felling anything until the second set when I started to fell a small discomfort. I’m not feeling any pain now (2 hours after) I think I did the right choice slowing down 😊. I’ve been doing Crossover Symmetry every single day and extra mobility for more than a year before the training session as part of the recovery process. My shoulder is so much better since I switched back to Invictus. I’ll be smart!!!

Trevor Petrucci
Member
Trevor Petrucci

A. Done
B. Built to 205#
C. 2:35 – 95# – 20 @ 20LB
3:19 – 115# – 15 @20LB
3:43 – 135# – 15 @20LB
D. Burpee strict PU
2:42
E. Done
F. Done

Kasper Utoft
Guest
Kasper Utoft

A) Done

B) 80kg/85kg/90kg/95kg/100kg/103kg/105kg/108kg/110kg (Missed Jerk after front Squat, but did it as a single right after)

C)
All WB @ 30 lbs and G2OH done with RX weights

Round 1: WB 20/10, G2OH: 6/4 and 17 UB WB 3:55
Round 2: WB 20/10, G2OH: 4/3/3 and 14 UB WB 4:50
Round 3: WB 20/10, G2OH: 3/2/2/2/1 and 11 UB WB 5:10

D) Done at 9:40

E) Done

F) Done

Bobby Wallum
Member
Bobby Wallum

Went a little off program today sorry!!
A. Done
B. Up to 320
C. Did workout with class
“Hildy”
100 cal row
75 thrusters 45#
50 pull ups
75 wallballs 20#
100 cal row
22:26 with 20# vest
Figured this was kinda similar enough and haven’t worked with class for a while!
Rested over 3 minutes but less than 10
D. 5:26
E. Done – lats are on!
F. Done

tino
Member
tino

I’ll forgive you as long as you won 🙂

Ng Wesley
Member
Ng Wesley

B) up to 135
C)
4:07/20
3:53/15
4:21/12

D) 9:00

That barbell got real real real quick

Anu Khanna
Guest
Anu Khanna

1 mile bike up and down, 0.61 mile run outside, band aparts, lunges, glute work, strict C2B 7/6, Push ups 15/15, V ups 15/15, Side bends
Class Strength was building to a heavy clean and I PR’ed – 210 (+5lbs) Squat needs to go up, clean was fine but standing up was terrible. Attempted 205 three times with clean being there but couldn’t get out of hole
Class Metcon 9-12-15-18
Power cleans (135#), Front Squats and T2B – 16:01

tino
Member
tino

Yeah dude!! Congrats on the PR! Looks like you’re feeling a little better 🙂

Anubhav Khanna
Guest
Anubhav Khanna

Thank you.
Day 1 with Karbolyn hydrate. Definitely helped keep me going in the heat. Super helpful. Will see how I feel using it few more days in.

Andrej Pravda
Member
Andrej Pravda

A. W-up done
B. Sorry I didn’t read it properly and I did it with rest as needed between sets …
60/ 75/ 85/ 90/ 95/ 100/ 105/ 110kgs PR for split jerk 🙂
C. Again I had to scale barbell to go UB each set:
*Set 1 – 45kgs – 2:49 (14 WB)
*Set 2 – 50kgs – 2:59 (12 WB)
*Set 3 – 55kgs – 3:09 (10 WB)
D. 7:28 I wanted to finish it in 7′ but I failed at last MU ! 😀 😀 So I had to take extra rest for that last rep…
E. Done
F. Done

tino
Member
tino

Im glad you took the extra rest 🙂 congrats on the jerk PR and also the great push on the conditioning!

Konstantinos
Guest
Konstantinos

Hallo
A: as Warm up: done
B: 50/60/70/90*2/100/110/115kg with good technique…. I’m happy because jerk is my weakness
C:R1:80kg(4+3+3) 30ub WB time 4:50
R2:70kg(6+4) 30ub WB time 4:34
R3:60kg(7+3) 30ub WB time 4:17
I did G2OH as C&J i push as i could for ub sets
My body screaming,i can’t breathe after each R..very good workout
D: 30 burpeeRingMu :8:44
E: core work + kB & ring rows
F: done

tino
Member
tino

You should have tried for 31 🙂

Solid push!

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.