Workout of the Day
A.
Four sets of:
Front Squat x 4 reps
(perform all sets at 80% of your 1-RM)
Rest 2 minutes

B.
Five sets of:
Touch and Go Power Clean & Jerk x 5 reps
Rest 2 minutes

“Grace” speed, but build in weight over the course of the five sets. Goal is to determine how much you can handle in touch and go rhythm.

C.
Four sets of:
Back Squat x 5 reps
(perform all sets at 70% of your 1-RM)
Rest 2 minutes

D.
Three sets, not for time, of:
GHD Sit-Ups x 12 reps
Glute-Ham Raises x 6-8 reps

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Larry SilberNick MartindaleSteve HJason NMarshall Griffin Recent comment authors
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Larrysilber
Member
Larrysilber

A. 212# for all
B. 95, 115, 135, 155, 165#
C. 227#
D. GHDs done, tried GHRs but couldn’t do them.

Nick Martindale
Member
Nick Martindale

A. 220lbs for all

B. 115,135,155,170,180lbs

C.220lbs (5 sets)

D. 12/8

Steve H
Guest
Steve H

A. 280 x4x4
B. 185/195/205/215/225
C. 355 x6x6 (3rd week of squat cycle)
D. GHD 3×15 (skipped GH Raises)

Jason N
Guest
Jason N

A) 255 all sets

B) worked up to 185 and I had a crossfit breakthrough “the crossfit style” push jerk I finally got it..only took 4 years

C / D – Skipped had to get to the driving range to get a few hacks in before playing the first round of the season!

Good ease back into the first week…

Marshall Griffin
Member
Marshall Griffin

A. 255 all sets
B. 155, 175, 185, 205, 225
C. 281 all sets
D. Complete 12/6 each round.

Landon Kennel
Guest
Landon Kennel

A: 225 lbs., felt pretty good

B: 135, 155, 175, 195, 215 (failed on 5th Rep)

C: 220 lbs.

D: ran out of time

Nick Rocco
Guest
Nick Rocco

A. 275 all sets

B. 155, 175, 185, 205, 225

C. 281 all sets

D. Complete 12/6 each round.

Mark Buskas
Member
Mark Buskas

A. 255#

B. 135/ 155/ 165/ 175/ 175.

C. 260#

D. Done, 8 reps on the glute ham raises.

Len Bracke
Member
Len Bracke

A.
Based on a 1 RM of 135 kg = 108 kg

105 kg
105 kg
110 kg
110 kg

All repetitions went smooth!

B.
50 kg
60 kg
65 kg
70 kg
75 kg

C.
105 kg (Lightweight! My new 1 RM must be more then my old 1 RM of 150 kg)

D.
Done

Stephen Putbrese
Member
Stephen Putbrese

A. 242

B. 155, 176, 192, 202, 205 – the only pause was on the last rep of 205.

C. 270

D. Done

Procharged Mopar
Member
Procharged Mopar

A.
195

B.
135,135,155,155,165 PC&PJ

C.
195

D.
Pushup assist all reps GHR….long way to go here.

Joe Bauer
Member
Joe Bauer

A.
255lbs – Legs felt a little beat up.

B.
155, 175, 195, 195, 205f

C.
275 – Felt easy.

D.
Done. Hammies are not happy! 🙂

Deniz Cihat Gültekin
Guest
Deniz Cihat Gültekin

A:
105-110-110-120kg

B:
70-80-80-80-90kg (fail last 2 in 90, which means that they were not touchNgo)

C:
120-130-130-140kg

D:
12GHD
8 GHR
x 3

Corey
Guest
Corey

A) 205 for all
B) 135,155, 165, 165, 175
C)185,185,195,195
D done – hamstring rocked!

John Pavlic
Guest
John Pavlic

A. 235 lbs., 4 x 4 (80% of 1-RM of 290) B. 135, 145, 155, 165, 165, 175 lbs. Felt kinda of clunky on these. Once I let go of the hook grip, it got better, then got a little clunky again at 165 the first time. Second time felt better, so I went on to 175. Need to be more smooth then fast and work push jerking the weight vs. push pressing it. C. 265 lbs. 4 x 5 (70% of 1-RM of 375) D. GHDs: 3 x 12 Glute Ham Raise: 8, 4/3, 4/2 Huge PR on GHRs.… Read more »

Jaimie Bougie
Member
Jaimie Bougie

A: 4×4 at 58kg – felt heavy but FSs are not a strength of mine

B: Did “Grace” yesterday during OLY training

C: 4×5 at 64kg – felt light!

D: Only did the GHDs; felt good, my form is getting much better.

Rob Pacifico
Guest
Rob Pacifico

A: 4X4 @ 260 lb

B: 95lbs/135/155/165/185 (failed at 4th rep)

C: 4X5 @280

D: Done. GHR’s with a 45# plate.

Mark Glenn
Member
Mark Glenn

A. 255 for all. B. 135,155,155,165,175 C. 275, 285,285,285. D. As rxd.

Casey Strope
Member
Casey Strope

A: 133 for all sets….IT bands were not feeling awesome today at all.

B: 83/93/103/113/123(4)…Everything felt really good and smooth until I hit 123# haha…shit got real! Had to reset my grip before my 5th at 123. Not bad though, jerks felt easy today!

C:153 for all sets…first set felt weird, then the rest felt really easy.

D: Complete with 25# plate for each….I LOVE GH-Raises!

Eh just wasn’t in it today, yesterday having a final, presentation and 2term papers due kicked my ass and I didn’t sleep well or do any mobility work…not good!

Lukas Esslinger
Member
Lukas Esslinger

A. sets between 245 and 265
B. 60kg 65kg 70kg 75kg 85 kg all sets between 15 and 20 seconds
C. All sets with 305
D. Done

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.