Workout of the Day
A.
Four sets of:
Deadlift x 5-6 reps @ 21X1
Rest 30 seconds
Handstand Push-Ups x Max Reps @ 2010
(no HSPUs, no problem – perform a seated DB press with a weight that challenges you to get 8-10 reps)
Rest 2 minutes

B.
For time:
40 Kettlebelll Swings (24/16 kg)
20 Burpees
30 Kettlebell Swings
15 Burpees
20 Kettlebell Swings
10 Burpees
10 Kettlebell Swings
5 Burpees

17
Leave a Reply

avatar
12 Comment threads
5 Thread replies
0 Followers
 
Most reacted comment
Hottest comment thread
12 Comment authors
RichRyan FonnerSeanChris FreischlagTracy Seman Recent comment authors
newest oldest most voted
Rich
Guest
Rich

I’ve been CF’ing for some time now just started following the CF Invictus performance programming and I’m very excited about it. Love the structure. One quick question is how many rest days normally appear each week and does it change each week or is it set?

A) should/could have gone heavier on DL
255 X 6/ 18HSPU
255 X 6/ 14HSPU
255 X 6/ 13HSPU
255 X 6/ 11HSPU

B) 8:15 RX’d

Ryan Fonner
Guest
Ryan Fonner

A) Deadlift
255×5-275×5-295×5-305×5
Handstand Push ups
9-7-6-5
(Tempo was rough)

B) 9:31 rx ‘merican
Very poor. Too much resting. Legs were noodles

Sean Cather
Member
Sean Cather

A) 225 X 6/ 15HSPU
245 X 6/ 17HSPU
255 X 6/ 12HSPU
275 X 6/ 12HSPU…needed better form
265 X 6/ 10HSPU

B) 6:30 RX’d

Chris Freischlag
Guest
Chris Freischlag

A) 220 x 6 all sets (in NV ; had to lift the back end my father in law’s fishing boat. Functional deads, right? HSPUs rx’d were 6,6,5,4

B) 9:40 rx’d. Altitude was something different. Burned the lungs good. 

Dan
Guest
Dan

I love seeing the posts when people get creative with the equipment. Did your father-in-law start to worry about you when he saw you lifting his boat repeatedly?

I’m so hit-and-miss on the handstand push ups. There are some days where they feel great, and other days when they seem impossible. I expected this to be one of those impossible days after all of the push presses yesterday, but they felt pretty good. Now I just have to get to the point where I can do them in a workout without taking 2-min breaks!

craigb
Guest
craigb

A. 365×5, 365×5, 385×5, 384×5
Hspu: 15, 10, 9, 8

B. 7.15

Taking the rest of the week off. Starting to feel some early signs of over training. And I have a flag football tournament Saturday and Sunday. See you back on Tuesday.

Tracy Seman
Guest
Tracy Seman

A)
115# 8/ 6 HSPU (1 abmat under head) forgot to rest before HSPU
135# 8/8 HSPU
155# 8/8 HSPU
160# 8/8 HSPU

B) 9:11 RX

LOVE your programming!

Dominique Milot
Member
Dominique Milot

A) 155×6, 9 HSPU / 175×6, 8 HSPU / 205×5, 6 HSPU/ 205×5, 7 HSPU

Since I can only do kipping HSPU, it was hard to keep the tempo going up but I made sure to keep it on the way down for all reps.

B) 8:05 Rx.

patrik_s
Member
patrik_s

DL: 130 kg (much harder with the tempo)
HSPU 10-8-7-6 then tempo broke down

B. 6.47 with American swings

courtland creekmore
Member
courtland creekmore

A. 315 x 5, 365 x 4, 365 x 4, 365 x 2 (should have dropped weight, but strong Aaron was visiting from Germany and I overdid it in the name of spirited competition)

B. No comment. It’s just going to take me a couple of weeks to get back into the swing of things.

Still had fun though.

Dan
Guest
Dan

A. Deadlifts: 225×6, 275×6, 315×5, 335×5
HSPU: 10, 9, 7, 4
B. ~9:20 with 70-lb kettlebell. I was gassed at the end. We were also required to smile at the end of the workout…I may have forgotten that part.

Chris Freischlag
Guest
Chris Freischlag

Dan, getting better at those HSPUs. Nice work man.

Jim Hollywood
Guest
Jim Hollywood

A. 225 x 6, 6 HSPU
275 x 6, 3 HSPU
315 x 5, 4 HSPU
335 x 1, 3 HSPU (had nothing left)

B. 6:26 with 24kg KB, all reps unbroken.

Dan
Guest
Dan

Jim – You forgot to mention your extra 10 kettlebell swings at 70 lbs at the end…I appreciate it! You still owe me an extra 5 burpees as well!

Jim Hollywood
Guest
Jim Hollywood

Dan- I felt bad since there were no 24kg bells left and you got stuck with the 32kg (2 pooder). So since George was in the CF recovery position, his bell was open.

Nick Salentine
Guest
Nick Salentine

question for somebody before i start my work-out today because I don’t really understand the work-out A.

Deadlift x 5-6 reps @ 21X1

– I understand the deadlift 5-6 reps but I don’t understand the 21×1.

Handstand Push-Ups x Max Reps @ 2010

– Don’t understand how many hspu i am suppose to do

CraigB
Guest
CraigB

This should help:
https://www.crossfitinvictus.com/must-read-posts/what-does-30×0-mean/

As far as how many reps on the HSPU, do as many as you can each set. If you can do 20, do 20. You go until you break the tempo, or can no longer complete a full rep. Have fun…

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.