Warm-Up.
Review: Rowing Tips for Improved Efficiency
Posterior Chain Mobility Drill x 10 reps per leg per position

Followed by…
Face Pulls x 10-15 reps
Lunge Matrix x 5 steps per leg (forward, lateral, reverse, bowler)
Kettlebell Windmills x 10 reps per side

Then…

Every 2 minutes, for 30 minutes (5 sets):
Station 1 – 400/300 Meters of Rowing
Station 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry (32/24 kg)
Station 3 – 20/15 Calories of Assault Bike, Bike Erg or Ski Erg

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NicholeKribsLeeJanelle WinstonLuke TiptonDiego Tuzi Recent comment authors
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NicholeKribs
Member
NicholeKribs

Completed this earlier in the week and my butt is still sore! I used 16 kg KB because of being away on vaca earlier in the week and didn’t want to be completely wrecked!

Lee
Guest
Lee

Stupid question but is that 32kg total for the farmers carry or 32kg each arm?

NicholeKribs
Member
NicholeKribs

Not a stupid question! That is 32kg each arm!

Janelle Winston
Member
Janelle Winston

300 m row – 1:07, 1:05, 1:06, 1:06, 1:06
60’ walking lunges scaled to 16kg KBs – .51, .45, .45, .44, .46

15 cal ski erg – .51, .55, . 54, .54, .54

Haven’t done much skiing and wow, challenge!

Happy to finish that one!

Luke Tipton
Member
Luke Tipton

A. Row around 1:30
Lunges w/ 70# db’s
Rode bike hard for 60”. No counter

B. 5 sets of:
20 sit ups
20 push ups
2 rope climbs @ 15’

Diego Tuzi
Member
Diego Tuzi

Hi,
Warm up

Wod:
Row ~ 1:30
Lunges with kbs @24kg ~ 1:10
Elliptical machine ~ 1:30

Practice:
thruster 2 reps
20/30/40/50/60/70/80 kg

Stretching

Hans Jungck
Member
Hans Jungck

Done with 24kg KBs for lunges and using a Rogue Echo bike for Station 3. First 3 rounds felt great, round 4 started to fatigue…round 5 was a grind. Good workout!

Mike Slagle
Member
Mike Slagle

Good warmup for the day. Thanks for posting that Invictus!

A. I had to change it up so my wife and I could workout at the same time. I tried to keep the same intent.
Five rounds every 3 minutes
Row 60 cals or 2:40
I never made it to 60. The first round was 56. Others were 45-52.
60 ft walking lunge with 44 lb Kb and 40 lb weighted vest.

Candy Olkey
Member
Candy Olkey

June 6 WOD
Warm Up – LOVE LOVE LOVE…absolutely perfect for DL’s!!
A. EMOM for 30 min
8 DL @ 170# (based off 240) – All UB
16 Walking Lunges @ 35# DBs – All UB
6 Kipping C2B – 5/1, 3/3, 2/2/1/1, 3/2/1, 3/2/1, 2/2/2
12 Parallette shoot throughs – All UB
40s Prone Plank – Alt between hands and elbows
***Round 1 & 2 “this isn’t so bad Chris M is crazy”….Round 3 “This workout is sneaky”….Round 4 and 5 “I’m starting to understand why Chris M thought this was brutal”…Round 6 “Just get through it and you’re done”!!
B. Tire Flips x 6

Mike Slagle
Member
Mike Slagle

Great work! I missed this one last week and it does seem sneaky. Strong move with the tire flips too!

Anika Tipton
Member
Anika Tipton

Done at home, so only had 25# dumbbells for the lunges, and subbed 60 double unders for bike. Did a bunch of lunges yesterday with 20 kg kettlebells, so I was fine taking it a little easy on those 😉

JT
Member
JT

A. Deadlifts 6×2 at 3” deficit
365/365/385/385/385
B. 3 rounds
500m row
12 burpees
21 box jumps
11:04

Martin Beaudoin
Member
Martin Beaudoin

Done RX.
Row in 1:20-25
Lunges RX in two sets of 30 foot.
Bike in 1:20-25

Chris M.
Member
Chris M.

A. Every 2 minutes for 36 minutes (5 sets + 1 penalty lap)
Station 1: 400m Row +/- 1:30
Station 2: 60′ Walking Lunge w/ 1.5p KBs +/- 0:50 : 2×30′ each round
Station 3: 20 Cal Assault Bike +/- 1:00
… looks like I wasn’t the only one with plans of walking tomorrow

TheLonghorn
Member
TheLonghorn

Done with 24kg KBs for lunges. Not as miserable as I anticipated. Rows at 1:30, bike at 1:10 (1st 15 @ 600W, then coasted last 5) lunges in 45s.

Chris Pugliese
Member
Chris Pugliese

I see you took the smart move and scaled the lunge! I really wanted to be able to walk tomorrow.

TheLonghorn
Member
TheLonghorn

Ha, I don’t have two 32kg KBs and I actually strap on weight to a 35# KB to get two ~ 55#

Chris Pugliese
Member
Chris Pugliese

🤣I don’t either, but if I did, I would still scale!

Greg Osborn
Member
Greg Osborn

Exactly the same times and weights I used – nice work!

TheLonghorn
Member
TheLonghorn

👊🏻

Chris Pugliese
Member
Chris Pugliese

Good morning everybody…

A. scaled to 50# dbells; row between 1:22-1:33, lunges about :50 each set, bike between :49 and 1:04. last set was fastest for all movements. 2nd set was slowest.

TheLonghorn
Member
TheLonghorn

Nice job, you made quick work of the bike!

Chris Pugliese
Member
Chris Pugliese

Thanks. Have you ever done mat Fraser’s “20 Cal’s E2M” for 10 min? If not, try it. It will give you a better appreciation for the bike.try to do all calories in the 1st minute of each round.

TheLonghorn
Member
TheLonghorn

I have done the 20cal OT2M for 20.. it’s devastating by the end. Today I was just trying to keep my HR under control and use the time wisely. The heat has been so bad that once I get my HR elevated there is no recovering because it’s like breathing in a wet blanket 😫

Nicholas Sholley
Member
Nicholas Sholley

A. E2MOM 8 minutes:
3030 reverse snow angels
6 Bar muscle ups

B. E2MOM 30 minutes:
15 cal Assault Bike
60 ft 24kg KB farmer’s carry walking lunges
400m row (350m x next four rounds)

This was a good session. Nice long grind and felt good. I’ve been teaching people and they have been joining these sessions, so it’s a good push for me.

TheLonghorn
Member
TheLonghorn

Awesome to have friends, I miss that push!

Nicholas Sholley
Member
Nicholas Sholley

Oh yeah! I missed coaching, so this is a way to coach someone and get them into the fold while still crushing my own soul each day!

Shaun Gross
Member
Shaun Gross

Did today’s conditioning
Used 22.5kg dumbbells for the lunges – did 20 reps of step forward lunges on the spot.

Completed

Rows 1:45-1:47 average pace the whole way, done in 1:20-1:24ish all 5 sets.
Lunges – UB, UB, 14/6, 14/6, 10/10
Bike – every round held 517watts pace, all rounds completed around 58 seconds.

Tough. My legs hate me..

James Dalton
Member
James Dalton

Cherry picked parts of this week’s training as heading on holiday until Monday

A. 12 x 40% max HSPU for time – 3 reps every 50 secs, tried this time without an abmat. A few fails but still the most HSPU in 1 session again

B. 6×2 3″ deficit deadlift. Start 50%, finish 70% 1rm. First time with this movement, so much glute activation!

C. Banded BMU accessory. Getting higher and more consistent swings and building volume.

D. 3RNFT
30 Banded pullaparts
30 Banded tricep extension
3×8 Tempo Dumbbell Bent Over Row each side 40X1

Simo
Member
Simo

Did a mix of yesterday’s workout and today:

A1.
E2M for 5 rds
1. 400 m rowing ~1:30
2. 16 m KB lunges 32/32 kg 14-16 reps
3. 10x Deadlift 100 kg UB

A2.
Emom 5 min
8-10 strict toes to bar

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.