Warm-Up.
12-Minute Mobility for Hip Hinge Day

Then…

A.
Four sets of:
Deadlift x 4-6 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x 10 reps
Rest 3 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Deadlifts (225/155 lbs)
10 Burpees Over the Barbell

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Diego TuziNichole KribsCandy OlkeyMatthew SwartzConnor Counce Recent comment authors
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Diego Tuzi
Member
Diego Tuzi

Hi,
warm-up
A: 13:55
dl @ 110(5)/115(5)/120(4)/120(4) kg(reps)
box @ 60/60/60/65 cm
B: 3 rounds 02:22/02:49/03:11 + 34 reps
Stretching
Bye

nichole
Member
nichole

A.
Worked up to 175 lbs. did the fitness version so also included Russian step ups and push-ups.
B.
5+10 reps – used 70 lbs kb for the deadlift.

Janelle Winston
Member
Janelle Winston

A.
DL – 155, 185, 195, x 6 reps, 205 x 5
Tall box jumps 20”, 24”, 24”, 24”

B. 5 + 36
RX

Hubby

B. 5 + 40

Candy Olkey
Member
Candy Olkey

July 8 WOD Fantastic warm up!!! Crossfit Games Open Event 18.1 8 Rounds+7 Row Cals = 265 Reps 8 T2B – All UB and all kipping until middle of round 6 then went to strict 10 Single Arm DB HC&J @ 35# – All UB 12 Cal Row – Between 48-58s (most rounds 53-54s) ***This is 3 reps short of the actual open. A few things that would have made a difference….I didn’t put my row right next to my rig….it was 5 steps to get to it instead of 2….I also had help during the open with counting and… Read more »

Matthew Swartz
Guest
Matthew Swartz

Fitness
DLs [email protected],110,130,145kg
4 rounds + 50yds

Connor Counce
Guest
Connor Counce

Wednesday’s death by push
A. 3×10 225lbs (for last couple reps each set definitely more of a jerk than a press, those knees were dropping)
B. 13:02, Rx( strict HSPU, strict ring dip, strict push up) all over the place with reps. Went in the door without a plan and started too hot and never recovered

Anika Tipton
Member
Anika Tipton

A. 155#x6
185#x6
205#x4
215#x4
Box jumps at 24 inches
B. 4+43- double unders were all over the place!

Andre
Guest
Andre

Warm up ✅

A . ✅

B. As RX 4 round +30DU+ 7DL.

C. 3 rounds
Multi width grip pulls 3+3+3
Pause ring dips x3 @3331
Elbowing ring rows x9 reps
Archer ring push ups (keep one arm straight).
x5 per side.

Feeling great, have a Good Friday night!

Patrick Valdez
Guest
Patrick Valdez

A1. 225/275/315/315 x 6 @ 3011
A2. ~24”; landed in full extension

Approximately 60s per set.

B. Done at conversational pace today and didn’t track score:
30 Double-Unders
20 cal BikeErg
10 burpees over 12” obstacle

Corey Chaloner
Member
Corey Chaloner

Been doing some of my own programming lately to add some conditioning.
Today’s I took it easy with deads.
A. 245 lbs / 34”
B. Rx 4 rounds + 37.
That was tiring.
Then 4 x 400m run
6:19 total time running.
Happy Friday

Martin Beaudoin
Member
Martin Beaudoin

I felt like I didnt sleep a single minute yesterday so I did mobility work and low intensity cardio (2 RDS of 1k Ab 400run 500row 400run).
Today:
Yesterday A. Up to 265 below knee hang clean. Failed 275.
A. 295-325 on deadlift x6 at tempo. No pain at all. 33″ box (it was a bit low).
B. Rx 5rds + 29 DUs.
New “diet”.
Roadtrip on monday for two weeks. Will bring a band and rope. Have a nice weekend everyone.

James Dalton
Member
James Dalton

Enjoy the trip !

Luke Tipton
Member
Luke Tipton

A. 275×6, 33″ box
315×6, 36″ box
315×6, 40″ box
315×6, 40″ box
All at tempo
B. 5+32
C. GHD’s

Mike Slagle
Member
Mike Slagle

Yesterday’s workout
A. Hang clean single
Up to 175# which is a 20# pr. My technique has come a long way this spring/summer. It’s not where it should be for me though. There’s work to be done!

B. Yesterday’s fitness
1000m row 3:38
75 kbs 60 lb Kb 50-25
Strict pull-ups

9:46

James Dalton
Member
James Dalton

20lbs booooom!

Janelle Winston
Member
Janelle Winston

PR Star! Congratulations!

Candy Olkey
Member
Candy Olkey

Congrats! That is awesome progress Mike! You work soooo hard everyday and it is definitely paying off…NICE WORK all the way around!

mike_whitenton
Member
mike_whitenton

NOICE PR!

Ryan
Guest
Ryan

New here. Do you do A or B workouts or do you do A and B workouts?

Martin Beaudoin
Member
Martin Beaudoin

We do both. A is usually strenght/gymnastic skills followed by B a metcon (metabolism conditioning). It should take you an hour overall including warm up.

Ryan
Guest
Ryan

Nice. Thanks for the quick response

Jaime D.
Member
Jaime D.

Both.

Mike Slagle
Member
Mike Slagle

Hey Ryan welcome aboard! We generally do both in the order they give. I had limited time today so I pieced some things together. This is a great community to be a part of!

JT
Member
JT

Recovery day
10 rounds:
5 cal air bike
10 burpees
15 KBS American
20 double unders
23:23

Livie Kraft
Member
Livie Kraft

7/11 Wod
1. Heavy-ish Hang Clean 155#
2. 1000m row
25 Hang Squat Cleans 105#
50 Pullups
13:26
Off the rower at 4:20, Cleans in sets of 5, finished at 8:33; Pullups in sets of 5, grip was a limiting factor

Patrick Brown
Member
Patrick Brown

PJ- 255# tempo DL-5rds + 30 reps RX
Tawni- 4rds @ 105

mike_whitenton
Member
mike_whitenton

Fitness:

A: modified to four rounds of:

10 KB DL with 48kg bell
10 Russian step ups with 32kg in bells
15 push ups

B: 3+15 rounds as Fx’d with 32kg bell

Felt good to modify within my limits #egoistheenemy

TheLonghorn
Member
TheLonghorn

My body was done with resistance training for the week, so I did some active recovery:

30mins: 500m row, 20cal AB. 7 rounds and some change. I usually like to add 400m run to the mix but still resting the Achilles.

Have a great weekend everyone!

mike_whitenton
Member
mike_whitenton

I’m gonna revisit that active recovery workout. Nice work listening to your body.

Simo
Member
Simo

I also had to recover today. Will attack this tomorrow. You too have a great one!

James Dalton
Member
James Dalton

A. 3 supersets Max reps bodyweight bench Max strict pull-ups 10 12 10 Rest 2:30 between sets Max reps at bodyweight would have been zero…reduced to 70kg get around 7 reps as recommended. Went 7, 7 then closed out with 3…not cool. Once I’ve got gymnastics up to speed, need to focus on bench! Fresh max strict pull-ups is 18, not sure how close we should get to this. B. AMRAP 20: 7 Power Cleans (135/95) 7 Burpees 200 Meter Run 10 rounds + 7 power cleans. 1.50, 2.06, 2.01, 2.10, 1.56, 1.55, 1.54, 2.00, 1.59, 1.50. pleased to hang… Read more »

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.