Every 2 minutes, for 30 minutes (3 rounds) of:
Station 1 – 400 Meter Run
Station 2 – 30 Wall Ball Shots (20/14 lbs)
Station 3 – 400 Meter Run
Station 4 – 30 Pull-Ups
Station 5 – 15 Burpee Box Jump-Overs (24″/20″)
Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round (10 minutes) relatively comfortably, you are challenged in the second round, and the third round will be very challenging both mentally and physically.
On the other hand, if the above prescription is too easy for your current level, please increase the number of repetitions/distances to ensure that your rounds match the desired levels of intensity noted above.
Rx (27 Pull ups last round)
Saw this and instantly knew I needed and hated this workout.
Yesterday’s
A. 65, 65, 70
75, 80, 85
85, 90, 95
B. 6:36 RX.
I was tired and didn’t have the grip to go ub on the snatch. AND I need a new rope. The cable is unraveling a bit.
Awesome work Janelle 🙂
First workout after 2 weeks of traveling and an occasional run. Outside in Hawaii heat scaled everything to complete in ~1 min work/rest 1 min 30min
1-250m run
2-20 wb@20#
3-250 m run
4- 15 kipping Pu
5- 10 bbjo
Off to SUP in the ocean
Pushed myself way to hard on the first 3 runs. Put the treadmill at 10 and went. Really felt it the second half of the workout.
Finished everything except last two had to scale wall ball to 20 and burpees to 10.
A: Running later, so subbed 500m row, and subbed 15 strict pull-ups from the Fitness section.
Rows all 1:40-150
Wall Balls all ~1:00-1:20
Pull-ups ~1:30, had to use a band for sets 2+3
Burpees all ~1:30 as well.
B: Max Crunches in 2 minutes, 90s rest, then Max crunches
C: 3 sets: 20 overhead medicine ball throws @50#, 10 situp medicine ball throws @50#, 10 box jumps @30″
So unbelievably, incredibly, gratefully appreciative this was not more than 3 rounds. Anything more and I would’ve been in serious trouble stuck in AMRAP city.
I had the exact same.thought doing my.final few burpee box jumpovers!
It was a fun one! Great work getting through it man
I had to adjust to a 500 m row due to tstorms which made me lower the pull-ups to 20 and then to 15 the last two rounds. That would have been a limiter anyway.
Rows all around 1:45-1:50
Wall balls all UB around 1:20
Pull-up all kinds of broken up
Burpees first set 1:20; 1:45 last two
That’s awesome, esp with the heavy end of ur squat regiment
Thanks! I was totally spent after this one.
Made up yesterday’s today:
A: High Hang: 135, 165, 170
Hang Snatch: 175, 185, 190
Snatch Liftoff+ Snatch: 195, 200, 205#
B: WOD:
3:48 RX: Fran Cough!!
Dang!!! Way to go!
Anika:
Did this with some mods today. Workouts with running+pull ups tend to make me cry, so I shortened the runs and only did 20 pull ups per round. It kept me within the 2 minute timeframe as well as kept me from going over the edge! Great workout, sorry didn’t take note of any times:-) Happy Friday!
Forgot to post yesterday: A: 95/105/115 135/135/145 145/145/155(fail) + 135*2 Added 5 pull-ups between each set. Alternated between narrow grip, reverse grip, and wide grip for 3 sets of each grip. I got too ambitious on the last set. Couldn’t get explosive on the up movement for some reason. B: 11:26 Subbed tuck jumps for DUs. Also accidentally did the snatches at 115#. Came out breathing fire and gassed myself by set 3. Smacked myself on the head around 7:10 and had to pause for a minute. C: Captain’s Crunches D: 3 rounds: 40 medicine ball mountain climbers 10 4-count… Read more »
Way to Rx+ that yesterday
Rx
Runs around 1:40
Wall balls UB
Pull-ups meh-16-6-8/12-6-6-3-3/no idea but got 30!
BBJ-terrible but got em done! Round 2 was awful. Got through 15 at like 1:52 and just walked to the front and ran
Way to grind out that run, I feel your pain just reading that
This is my first post on here but I have been following the program for about two weeks! I just started crossfit about a month ago but did bodybuilding/powerlifting for a while before that!
Like others have said today’s workout was perfect to loosen up my legs after the other workouts earlier in the week.
Run- 1:40ish
WB Unbroken- 1:00
Did 12 strict pull ups in the first and second round then 15 strict in the last- 45s
BBJO- 1:10-1:12
Welcome, it looks like you jumped right in at a high level. I made the same transition to loose crossfit about 6 years ago, and about 3 years ago got into daily CrossFit and Invictus programming. If I could give the old me one piece of advice, it would be to work on mobility from day 1. 15+ years of heavy lifting paired with soccer made me extremely tight… Invictus programming has a way of exposing weaknesses and giving you nowhere to hide. Hope you stick around!
Thank you and I appreciate the tips! I will definitely make sure to stay on top of my mobility work, especially since I am known to not be the most flexible.
Welcome Cole! Looks like you have a good aerobic base to go along with that strength.
Thanks, I’m trying my best to keep up!
Welcome Cole! Thanks for sharing
Great work and welcome! I have a similar background…. I think a lot of us do. Look forward to seeing your posted times/weights.
Thank you!
Welcome! You’ll really like this community. I also 2nd @disqus_ur8znJU3mm:disqus on the mobility work
Yesterday’s Snatches:
High Hang Snatch x2 @ 55kg 57,5kg 60kg
Hang Snatch x2 @ 62,5kg 65kg 67,5kg
2x Snatch Liftoff + Snatch @ 70kg 72,5kg 75kg/165#
Today’s WOD as RX
Runs around 1:40-1:50
Wallballs all UB
Pull Ups 25-5 / 20-10 / 10-5-5-5-5 (ouch)
BBJO’s at about 1:10 pace
That last round was a good push! Have a great weekend everyone!
Strong push on B, especially after doing A!
Yea man, those pull ups got baaaaaaaaaaad.
Exactly what I needed to end the week and knock off the soreness from Wednesday’s leg destruction.
Runs slow and steady at 1:50
WB U/B at 1:00
Pull-ups 20-10 at 1:00
BBJO at 1:10
Looks like you attacked each station with these times. Strong work.
Thanks, WB and pull-ups are definitely in the wheelhouse for me
Crushed it. Totally agree that it was exactly what I needed today too
Great pacing!
As per usual, great work. 🙂
Subbed the second run with 0.7mi AB to ease my knee back into running, everything else Rx
WB UB – 25/5 – UB huge improvement here, feel stronger physically and mentally
Pull ups all 15/15
Fun one! Held on pretty well but was glad to be done after the last set
Thanks Invictus for yet another outstanding week of training
Nice work Joey, especially on the WB. Those are big bites to take UB! Love the pic!
Great job!
Even calves sweat on the sweat angel!
Not all of us can be from Denver or San Diego where sweat is something that happens twice a year ?. I look like I jumped in a swimming pool with all my clothes in every morning after working out.??♂️ Although Joey is in Canada?
haha I can’t imagine suffering in your scorching weather
Hahaha. This is true. I’m back in Minnesota for a few weeks and I’m soaked just walking to the car from all the humidity.
Ha, I’m from Louisiana originally so I totally feel your pain!
I should have known with a name like Landry! I just moved away from New Orleans after living there for 7.5 years… happy to no longer be working out in a constant wet blanket?. Poor Trion is still there.
Great performance! Attacked the pullups hard. I still think it’s the matching shoes that give us the power haha
Nice work Joey!
Good times on this one.
First round through I made the mistake of maximizing my rest time at the end of each station. For me this meant pushing a little too hard. Corrected for final 2 rounds by breaking up the WB and pull ups into a few chunks this Kept my breathing in check and allowed me to keep my run pace until final run when it tanked off from 1:40 to 1:50. Have fun!
Making it to the end of this one is a huge victory, great work
Way to correct mid-WOD and make it through!
Well done!
Happy Friday everyone! Really enjoyed this one.
Runs between 1.34 and 1.38, wall balls unbroken, bbjo in 1.32-1.34. Only sub I had to make was pull-ups, as no access to a pullup bar near where I can do the other movements. Did 30 each side bent over rows with a 24 kettlebell instead. Pullup numbers would have been scaled anyway!
Killed it James!! I’m happy you got your favorite movement today the WB!!
Haha it’s magic! Your turn to pick a movement for next week
Speedy runs!
Thanks, I do secretly like running!
Wow, that is some 2nd workout, esp after today’s which wasn’t a picnic
I felt pretty recovered after this morning, but super glad for two rest days. Good work today!
Hi team! Libby here, taking over for Michele while she’s at the World Cup. Warmup Longer workout means shorter warmup! We’ll use the movements in today’s workout as primer for the workout itself. If you need to do any sort of mobility or muscle activation, take the time to do so! Otherwise, we’ll get the heart rate up, prime the movement patterns, and then get right into it. 1. 30 Jumping jacks + 30 mountain climbers + 30 Ski jacks 2. 2 rounds of: 10 kipping swings + 5 strict pullups or ring rows + 10 tuck jumps + 10… Read more »