Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed

Followed by…

Two sets of:
Front squat x 5 reps @ 2210
Rest as needed

Followed by…

Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed

A.
Every 3 minutes, for 15 minutes (5 sets):
Clean + 2 Front Squats

*Sets 1-3 = 1 rep @ 75-80% of 1-RM Clean
*Sets 4-5 = 1 rep @ 80-82.5%

B.
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-6 – 3 reps @ 80%
Rest as needed

C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 10 Strict Chest-to-Bar Pull-Ups
(if you can’t get 10, work through the whole period and get as many as possible)
Minute 2 – 20 Alternating Front-Racked Kettlbell Reverse Lunges (24/16 kg)
Minute 3 – 10 Burpees Over the Barbell + 20 Double-Unders

Elongated version of last week…grind through this one as we’re developing a foundation on which we can layer some of the sexier movements in future weeks.

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Amyboyd18Anna KjelgaardDouglas GoochMiltiño GomezJohn M Recent comment authors
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Amyboyd18
Member
Amyboyd18

A. 145-165
170-175lbs
B. 165/205/225/255 for triples all beltless
C. Done with only 5 strict pull-ups and regular burpees. The same way I did it last week. Was so hard and I’m proud of my efforts and doing it alone and in 30 degeee heat lol

Anna Kjelgaard
Member
Anna Kjelgaard

A. Up to 65kg
B. Up to 3 reps for 3 sets @100kg
C. This was sooo tough for me. Had to scale a lot. 4-8 strict pull-ups/round. Mostly 5-6.
Scaled the weight in the lunges to 2x14kg and did 14-20 reps.
Only 10 burpees over bar, no DU’s.
Happy to complete the workout 😅

Douglas Gooch
Member
Douglas Gooch

A. 245/265
B. 250/300/350/400/400/400
C. Did 8 C2B for the first half then down to 6, lunges unbroken, and du/burpee were good to go.

Miltiño Gomez
Member
Miltiño Gomez

throw back wensday here we go
a)1-2 @175, 3-4 @185, 5 @205
b)1×[email protected], 1×6 @225, 1×4 @285, 3×3 @315
c) as last week but x30 minutes
10 ct pull-ups
12 front rack double kb reverse lunges @55
10 burpees over the bar
this time i feel better than the last week
*cash out 200 dubs

tino
Member
tino

So easy you still had energy to hit some double unders 🙂

Miltiño Gomez
Member
Miltiño Gomez

Tino i said that i felt better during the wod but the wod it wasn’t easy.😊 I can see the progress and i like it. thanks Tino

John M
Guest
John M

A: 225/235/245/255/265
B: 265/315/365/415×3
C: did all 30 mins – 10 C2B each round, Lunges went to unweighted after round 6 or 7, burpees went to 8 in a few of the middle rounds.

Traveling for work and a wedding the last week, training has been spotty so felt good to move some weight and move around, but everything felt heavy and slow today

tino
Member
tino

Give yourself a few days and you’ll be back in track! 🙌💪

Tim Coffield
Member
Tim Coffield

Short on time did
C. Done with 10 reg pullups / 16kg / 8 burpee + 20 du

Try to get the clean complex tomorrow!
Great workout thanks Tino!

tino
Member
tino

Got the fun stuff in 🙌

John Vautier
Guest
John Vautier

Warmup done, been loving this to start.
A. 235/235/245/255/265
B. 250/300/350/405 – felt good.
C. 8 sc2b – 20/16/16/16/16/16/16/16/16/20 w 45# kbs – 10+20. Huge mental win to complete and stay in the fight. Round 8 did lunge steps no weight, round 9 held goblet position, but got it done.

Tino, I missed yesterday due to work travel, and will miss the next 2 Tuesday’s because of work travel as well. Should I make up Tuesdays session tomorrow? Rest tomorrow and pick back up normal Friday? Curious how I should adjust.

tino
Member
tino

Great work on the conditioning John!

Really depends how you feel. I would suggest the skill work, lifting and maybe accessory work? I don’t want you feeling smashed going into Friday particularly after today.

John Vautier
Guest
John Vautier

Thanks Tino. I’ll see how I feel and adjust accordingly from there. Brutal month of travel but I’ll continue getting in what I can when I can. Feeling great lately!

Casey Metoyer
Member
Casey Metoyer

EBMP: Completed
A. 90/95/100/105/110kg
B. 120/140/160/185/185/185kg
C. 10 Strict Pull-ups; 20 Alt FR KB Rev Lunge @ 24kgs; 30 Double Unders (big time grind on this… felt more challenging mechanically than last week, less challenging cardiovascularly)
Ps. Legs are now non-functional
Thank you and Have a great day!

tino
Member
tino

Your legs will be fine after tomorrows rest day 🙂

Jake Swartwout
Member
Jake Swartwout

A. 225/245
B. 225/255/305/340
C. 6 S. C2B, 16 FR Lunges 16kg, 10 BOB/20 DU

Kryssie Chandler
Member
Kryssie Chandler

A. 135/145
B. 145/175/205/3 sets at 235
C. SO much better than last week!! Felt totally under control the entire time, not one trip on DU (after last week’s debacle, I’m very happy about this), lunges were easy peasy, and C2B were fine. Kept C2B at 8 each time since you said to keep reps the same.

tino
Member
tino

Great to see you learned from last weeks experience. Solid days work Kryssie!

Jake LaNasa
Member
Jake LaNasa

Tuesday
A. Handstand hold
B. 135
C. 88 calories? Fell off pace at 3 mins
D. 3 rounds at 115 and 2” after first round

tino
Member
tino

Not bad for the “unconditioned” Nice work Jake!

James Stringfield
Guest
James Stringfield

A. 215 x3, 235 x2
B. DL: finished w/ 176kg
C. Scaled to 8 pull ups 16 front rear step lunges ( 16kg) 6 burpees over bar + 15 DU finished all rounds during EMOM

Jorge Fernandez
Guest
Jorge Fernandez

A. 255/275 worked on over exaggerating the pull.
B.245/315/365/415,405,405
C.10,8,8,6,6,6,6,6,6,10 Strict C2B
44lb KB front racked 20,15,20
20DB U, 10 Burpees

Was finally able to pace myself and constantly move through the entire piece. I know I could’ve done the prescribed weight but I wanted to push the pace and keep good energy throughout. Great mental fight the entire time.

tino
Member
tino

Good day of learning. Nice work buddy!

Maxwell Reynolds
Member
Maxwell Reynolds

A. 255/275
B. 245/315/365/415 3×3
C. 7 Strict C2B
44lb KBs x20
20 DU + 8 BOB (Swapped the order)

Huge mental victory in C, it’s the first time I’ve properly scaled an EMOM from the get go and been able to maintain throughout.

tino
Member
tino

Yes! Awesome work Maxwell! Love seeing your progress both from a physical and mental aspect. Awesome work!

Maxwell Reynolds
Member
Maxwell Reynolds

Thanks Tino!!

Nicole Mergenthal
Member
Nicole Mergenthal

A. 160/165/170/180/180
B. 160/195/230/260
C. 8/7/7/7/7/7/6/5/5/5 c2b, 20 lunges, 8burpees/20 du man I never want to see this emom again

tino
Member
tino

So we should definitely do it again then 🙂

Bobby Wallum
Member
Bobby Wallum

Warm up done
A. 260/275×2
285×1/300×1
B. 250/300/350/405×3 all double overhand hook no belt
C. RX 8 rounds done… then lost it mentally 7 sc2b in 9 and then only a few DU and round 10 7 c2b finished everything else probably could have done singles to finish but may not have picked KBs up

tino
Member
tino

You did the hard work Bobby! 🙈

Bobby Wallum
Member
Bobby Wallum

I know I got mentally weak 🥺

Amy Maschue
Member
Amy Maschue

Warm up. done, moving the hands in gradually is getting easier
A. 110/115/115/120/120
B. 130/140/165/185/190/190
C. Scaled-
Minute 1: 10 T2B, did a 7minute pull up competition with friends, pre-workout
Minute 15 RKB Lunges w/25lb KBs
Minute 3: 6 Burpees OTB+20 DBU
I felt like my pacing was on point today, I probably could have added 1 more burpee to the set, if Im being honest. Most rest times ere 10-20 seconds each round. Great workout!!

tino
Member
tino

Great days work Amy!

Andrew Johnson
Member
Andrew Johnson

A) substituted with 5:30 am class
B) 235/275/325/375
C) done (was very tough)

tino
Member
tino

AJ is that you??!!

Justin Hanson
Guest
Justin Hanson

Been awhile since I’ve posted, still been putting in the work tho. Had a pretty bad shoulder separation in mid March snowboarding… still scaling some things when needed.
Primer) Done
A) 215/220/225/230/235
B) 225/275/320/365
C) RX except the KB weight was 44 for the first half then 35 for last half…. out of all the EMOMs you’ve programmed this is at the top for the love/hate relationship! My lunge speed is a still a work in progress.

tino
Member
tino

Haha I’m glad you enjoyed it 🙂

Please post so I can track your progress. Nice work Justin!

Caitlin Buckvold
Member
Caitlin Buckvold

A. Clean complex @ 140-140-145-150-155lbs
B. Deadlifts at 180-220-255-275-275-275
C. Challenging EMOM but amazed I got through it.
Min 1- scaled to 6 strict c2b after the first interval
Min 2- scaled to 25lb DBs x 20 reps — would like to be able to do this rx someday 😱
Min 3- 10 bar-facing burpees + 20 DU; as prescribed

tino
Member
tino

Awesome work on the EMOM Caitlin!

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.