A.
Handstand Play Time
Spend time getting comfortable being upside down. Get confident with a handstand. Then continue to challenge yourself with new obstacles and goals.

B.
Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch @ 65-75% of 1-RM Snatch

C.
“AB-5”
For max calories:
5 Minutes of Assault Bike

A good goal to shoot for would be 100/65 calories or more.

When the running clock reaches 8:00…

D.
Four rounds for time of:
9 Power Snatches (155/105 lbs)
7 Muscle-Ups
5 Strict Handstand Push-Ups (4″/2″ Deficit)

Rest until relatively recovered, and then…

E.
Every 3 minutes, for 12 minutes (4 sets):
60 second Double KB Front-Racked Wall Sit (24/16 kg)
15 Toes-to-Bar
100-Foot D-Ball or Sandbag Carry (150/100 lbs)

If you do not have access to a D-Ball or Sandbag perform with Front-Racked Kettlebells.

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Alex GonzálezTim CoffieldJorge FernandezSamuel WoodmanTaylor Shramo Recent comment authors
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Alex González
Member
Alex González

A. Done
B. all sets 125 lb
C. 54 cals (I´m very bad in machines)
D. 23:44 minutes
E. done (funny)

Tim Coffield
Member
Tim Coffield

B. 135 across normal shoes
C. 5 min row – 106 cal
D. 9 sn 115 / 7 mu / 5 hspu 2pad
5 rds 23:34
E. Done with 16kg / v-ups / 100# db

Great workout thanks Tino!

Anna Kjelgaard
Member
Anna Kjelgaard

A. Done – getting better!
B. Up to 40kg
C. 94,6 cal (airdyne type bike)
D. Done with 35kg snatch (40kg the next time) and 2 BMU/round. First time doing BMU in a workout! SHSPU on abmat
E. Didn’t have any more time, doing this thursday.

tino
Member
tino

Great work on those BMU!! Love seeing your hard work paying off!!

Jorge Fernandez
Guest
Jorge Fernandez

A. The focus was fast handstand walk. Went 50m for 3 sets and 100m for 1 set.

B. Worked on a better dip position And drive up rather than forward. Heaviest #195

C. 96 Calories on the bike

D. Finished in 10:18
Scaled to 4 MU
Power Snatches @135lbs
Deficit PU on 25lb plates

E.
Did 4 sets
24kg wall sits
125lbs sand bag
15 toes to bar

tino
Member
tino

Solid session Jorge!

Samuel Woodman
Member
Samuel Woodman

A: Played on the ramp
B: 185×2-195-205×2-215×2-225
C: 111, alternated sprinting 10 cal and cruising 10 cal
D: 14:43 no deficit, stumbled through this one. mu 4-3 (3-2-1-1 last round), shspu ub until last round (3-2_
E: 4 rds, 30s wall sit 10 strict t2b

Taylor Shramo
Member
Taylor Shramo

Worked until I had to coach, finished coaching at 8:30. Didn’t have it in me to start this stuff at 9, although I really wanna do it. Should I do this programming tomorrow instead or tomorrow’s stuff? Or just follow tomorrow’s programming?

tino
Member
tino

Hit todays w programmed. It would be rude not to suffer through the emom 🙂

Kryssie Chandler
Member
Kryssie Chandler

A. Done – got six 5ft increments today!! More and more consistent. Still a long ways to go, but forward progress.
B. 85
C. 77 – I was so anxious about this because Power Hungry always traumatizes me. But this actually wasn’t as bad as Power Hungry. Went moderately hard for 30 sec (around 72rpm), then held 64 consistently.
D. Kind of wrecked from Part C but did my best. Used 85lb and did 5 MU each round. Time capped at 15min right at the end.
E. Done but only used 26lb KB

tino
Member
tino

You crushed that bike!! Awesome work Kryssie!! All you work on the machine is paying off!!

Nicole Mergenthal
Member
Nicole Mergenthal

B. 110/115 for 7 sets
C. 50 cal
D. 19:47 Took forever to do the strict deficit hspu😭😭. All muscle ups 4/3 ps singles
E. Fell off the 3:00 part after the 2nd round, needed a few more seconds to get myself together 😂 happy to be able to do the wall sits, ouch

Miltiño Gomez
Member
Miltiño Gomez

a) done
b)1-2 @135, 3-4 @155, 7-8 @175
c) 65 cal on bike
d)4rounds: 9 snatches @115 unbroken+ 7 muscle ups (4-3)+5 deficit hspu. time(12:08)
c) i modify this one hold a 45plate on my lap for 60 sec+10 ttb+100 foot kb front rack carry 70pound each every 3 minutes for 4 rounds

James Stringfield
Guest
James Stringfield

A. Done
B. 150 up to 165
C. 72 cals; 20:37 metcon
D. Started coaching so I did some T2B and core work at home.

David Bunce
Member
David Bunce

A) done
B) 135
C) 90 cals
D) 3 rounds in 12 mins. Hands started ripping
E) done with strict T2B and sled push

Casey Metoyer
Member
Casey Metoyer

A. Skipped (things came up at work)
B. 65/65/70/70/75/75/75/75kg
C. 95.9 Cal (slightly disappointed in this one)
D. Skipped (time)
E. Completed (2x18kgs, 10-T2B, 2x28kgs)

Work got in the way today for sure…. Reboot for tomorrow.

tino
Member
tino

More in the tank on the bike?

Jake LaNasa
Member
Jake LaNasa

Monday’s programming
A. 3:38/3:21/3:28/4:03
B. 95-100-105/105-110-115
C. 135-145-155-165-175-185
D. 255/245

tino
Member
tino

Looking forward to see those numbers come back up!

Danilo Araujo
Guest
Danilo Araujo

A. Done
B. 52/54/56/60kgx5
C. 72 cals killed my legs
D. 20:00 60kg p snatches
E. Done

Jake Swartwout
Member
Jake Swartwout

A. Done 10 min.
B. 155# all sets
C. 88 cals Probably shouldn’t have covered the monitor thinking it would help push me. Probably did the opposite.
D. 14:18 at 135# and no deficit SHSPU.
E. Did one round front rack wall sit then went to no weight. 125# sand bag carry.

tino
Member
tino

You’re definitely capable of 100+!!

Korey Harris
Member
Korey Harris

B) 135-165
C) 81.5
D) 2 Rounds @135 7:31

Felt like death after that bike…

tino
Member
tino

Bikes a good warmup for the next portion right! 🙂

Trevor Petrucci
Member
Trevor Petrucci

A. Done
B. 105/105/110/110/115/115/120/120
C. 101 cal: ROW
D. 9:52
9 Power Snatch (105)
7 Strict CTB
5 Strict Handstand Push UPS (2” deficit)
E. 45# DB (no kettlebell)
95# DB carry

Maxwell Reynolds
Member
Maxwell Reynolds

A. Practice today was speed HSW, super fun stuff.
B. Heaviest at 215
D. (Swapped order for class flow) – 12:13 with 135 on the bar and 25lb plate for defecit.
C. 105 – Almost saw breakfast again.
E. 35/15/125
35/15/125
0/15/125
0/15/125

tino
Member
tino

Stop eating so close to training then 🙂

Maxwell Reynolds
Member
Maxwell Reynolds

😂👍🏻

TrineP
Member
TrineP

A: done.
B: 40, 42.5, 6x45kg
C: 95 (on an airdyne bike thing)
D: 13:57. Done with 3 bar mu and no deficit for shspu. Goal was no chicken wing ✅ 40kg p Snatch
E: done. All 15 T2b UB in all four sets 🙏
Small victories today

tino
Member
tino

Need to get you an AB!!

TrineP
Member
TrineP

Yesss!! Trying to find a place close by that has one

Caitlin Buckvold
Member
Caitlin Buckvold

A. Done, mostly practiced pirouettes and turning
B. 92lbs – 105lbs
C. 60cals — I’ll take it as a win I was within 5 cals of the standard for my first Invictus bike test…. maybe next time I will get it 👍
D. 34:25 including 8 minutes from Part C; in retrospect I maybe should have scaled the snatch to 65-70% because 105 is my 75% but I did it at 105 anyway. First time doing ring muscle ups in a couple months so I took a decent amount of rest making sure I wouldn’t fail any reps.
E. Completed

tino
Member
tino

Looks like a really productive session! Great work Caitlin.I’m excited for what’s to come!

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.