Mobility and Activation
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed

A.
Every two minutes, for 12 minutes (6 sets):
Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch

B.
Three sets of:
3″ Pause Deadlift x 8 reps @ 60%
(pause for 2-3 seconds at the knee then continue to pull to full hip extension)
Rest 2 minutes

C.
Three sets of:
Back Squat x 8 reps @ 75%
Rest 2 minutes

D.
Every 6 minutes, for 24 minutes (4 sets):
40/30 Calories of Assault Bike
20 Chest-to-Bar Pull-Ups
10 Strict Handstand Push-Ups to 4″/2″ Deficit

110
Leave a Reply

avatar
58 Comment threads
52 Thread replies
0 Followers
 
Most reacted comment
Hottest comment thread
61 Comment authors
Daniel NicoAndrei PuchkouStan TChristian LochteTim Coffield Recent comment authors
newest oldest most voted
Daniel Nico
Guest
Daniel Nico

a) 2x 68/ 2x 70/ 2x 73kg;
b) 102kg;
c) 100kg;
d) 2.5” deficit. 1st (40cal) – 5,20; 2nd and 3rd (30cal) 5.23, 6.05; 4th (40cal) – 6.42.

Andrei Puchkou
Member
Andrei Puchkou

A. 150/150/150/155/160/170#
B. 260#
C. 250#
D. 4:55/5:55/6:36 rest 2min between rounds

Stan T
Guest
Stan T

A. 60 and 65 kg
B. 90kg
C. 115kg
D.
1. Until 8 hspu
2. until 18 c2b
3. Until 10 c2b
4. Until 12 c2b

Christian Lochte
Guest
Christian Lochte

A. 3*80/3*85kg
B. @115kg equally nasty as deficit
C. @112.5kg felt good
D. 30cal Bike Rest RX
3:04//3:35//4:18//4:53

Tim Coffield
Guest
Tim Coffield

A. 165 across
B. Pause dl 3×[email protected]
C. Squat 3×[email protected]
D. Every 7 minutes with hspu to a mats
Rounds between 6min to 6:30

Laura Hershberger
Guest
Laura Hershberger

A. 105×3, 110×3.
B. Done at 195
C. Done at 185
D. Changed to 18mkn EMOM w/ goal to pick rep scheme you can do UB.
Min 1 – 5 SHSPU (to AB mat)
Min 2 – 5 CtB
Completed all rounds UB ✅

Felt like I had a very productive strength and skill work this evening.

Samie Acevedo
Member
Samie Acevedo

A. Done at 150lb. Some not so perfect.
B. Done at 195lb
C. Done at 235lb
D. 18 min Emom:
Deficit HSPU and C2B

Kryssie Chandler
Member
Kryssie Chandler

A. Up to 105 (PR for hang snatch)
B. 160
C. Single leg squats instead due to hip issue
D. Changed to 18min EMOM due to class size.
Min 1: 8 butterfly PU
Min 2: 6 SHSPU
Made them all UB. HSPU are definitely feeling stronger.

Sydnee Percival
Guest
Sydnee Percival

A. 125×3,130×3
B. Done at 185 – just did regular deadlifts tonight not deficit.
C. Done at 195
D. Skipped.

Kim Kunert
Guest
Kim Kunert

A. 110×3 115×3
B. 6×[email protected] backsquats
C. 2RM [email protected] then 2×[email protected]
D. 18 min EMOM
12 C2B
5 deficit strict hspu 4”
Done- everything unbroken

Mika Ingley
Guest
Mika Ingley

AM session
30min slow run nasal breathing only

12min emom
Mins 1-3 Row 20 cal stayed around 1700-1800 cal/hr
Min 4 rest
Mins 5-7 Row 15 Cal around 1600 cal/hr
Min 8 rest
Min 9-11 Row 10 cal around 1700 cal/hr

These paces need to be easier. Will keep working in it.

3PM comp
a. 175 185 195 205 215 225 in flats. felt good and easy
b. 235 245 245. really hard sets
c. skipped due to knee pain. did back rack lunges for sets of 10 with 70kgs
d. 2:55 3:18 4:13 4:00 bike slowed down a lot. c2b ub on rds 1, 2, and 4. all hspu ub

Paul Hampton
Guest
Paul Hampton

A. 185 up to 205, no misses
B. 285
C. 255
D. 3:51/4:26/4:44/4:53
Regular HSPU’s, No deficit

Danilo
Guest
Danilo

A) 60/62/64/66/66/70kg
B) 106kg
C) 101kg
D) 4:34/4:43/5:34/6:13
Happy monday Tino, Brazil in the quarterfinal!!!

Johnny Malgeri
Member
Johnny Malgeri

A) 185/185/190/195/195/195(missed then made)
B) done at 295
C) done at 350 – super strong part ABC today. Felt so good.
D) 3:58/4:35/5:39/7:12 – crash and burn here. Big difference putting C2B first for me with way less rest.

tino
Member
tino

Nice work coming back and hitting 195lb. That last round got you!!

Zach Galloway
Member
Zach Galloway

A) 215×3 ✅/ 225×2✅/235×1 – missed full snatch
B) 285
C) 340 barefoot
D) 3:41/3:52/4:01/4:00 , (600m run bike broke) strict hspu let alone deficit are huge weakness, really happy with this today

tino
Member
tino

Nice work on those strict HSPU. Great to see you improving and today going well!

Filippo Pesaresi
Guest
Filippo Pesaresi

A. 3×80 3×85
B. [email protected]
C. done @130
D. deficit 2,5”
4’23-4’38-4’46-5’03

Matt O'Brien
Guest
Matt O'Brien

A. 145# mostly power still working on getting down
B. 300#
C. 275,300, 315# tweaked my back a couple weeks back finally started to have confidence in it again.
D. 30 cal row (no ab) and Deficit on handstands, 4:30 ran out of time to do more.

tino
Member
tino

Good to see your back is feeling better!

Matt O'Brien
Guest
Matt O'Brien

Thanks looking forward to being able to push the squats again!

John Vautier (North Central)
Guest
John Vautier (North Central)

A. Skip, GG #6.
B. 295 for all 3 sets.
C. Legs were tired, 275/295/315 all for 8 reps.
D. Skip, did mobility and activation.
Ready to get back to normal training schedule now!

tino
Member
tino

Damn qualifiers! 😝

Thoams Brown
Member
Thoams Brown

A) up to 155 power
B) 353
C) 287
D) 4 rounds 4 time
4:20s done with one
9:00s done with two
14:20s done with three
20:35 done

tino
Member
tino

Can’t beat an assault bike workout 🤢🔥

Chris Ouellette
Guest
Chris Ouellette

A) 165#
B) 275#
C) 290#
D) 3:50,4:25,4:44,4:58

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.