Warm-Up.
Banded Scarecrow x 60 seconds per position
5 reps of: Inchworms x 1 + Scapular Push-Ups x 5
Banded Sampson Stretch or Couch Stretch x 60-90 seconds per side
Ankle Dorsi-Flexion x 60-90 seconds per side

Followed by…

Every 90 seconds for 12 minutes (4 sets):
Even – Muscle-Up Transition Drill (your choice – practicing efficiency) x 2-3 reps
Odd – Power Clean x 2-3 reps (start around 50-60% and build in weight to what you plan to use for the workout – practice touch and go reps, if possible.)

Then…

Every 4 minutes, for 32 minutes (8 sets) for max load:
400 Meter Run
3 Power Cleans
3 Ring Muscle-Ups

Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted, as well as number of attempts made – e.g., 6270 lbs; 22/24. Athletes may use as much time as they would like to accomplish the work in each period, but must complete all three elements in order for the round score to count.

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James Pierce-DaltonJanelle WinstonMike SlagleLuke TiptonCandy Olkey Recent comment authors
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Janelle Winston
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Janelle Winston

I remembered doing this last winter so looked it up after I was finished. It felt a lot easier then I remembered. And then I realized it was because they changed it to every 4 min instead of every 3. I remember having to start adding rest in after 4 rounds because I was barely making the time cap. This was MUCH better and I was able to cruse through it without falling apart. A. Did all the warms ups and drills. Unfortunately some of the RMU drills were still beyond me. Oh well. Something else to work towards. 😂… Read more »

Mike Slagle
Member
Mike Slagle

I needed to scale back today and took the same approach Shaun did.

My wife and I traded off running 8-400s. We finished in 26:45.

Most of my runs were 1:30-1:35, and my final run was 1:20 which is amazing to me. I’ve never been a runner outside of playing basketball, and I very rarely if ever run outside of metcons. Running the last one that fast while not going all out is incredibly encouraging to me.

James Dalton
Member
James Dalton

Running gains Mike!

Luke Tipton
Member
Luke Tipton

E4MOM for 32 Minutes,
400m Run
3 Power Cleans
3 MUs
Total Load = 5,460 lbs.
24/24 reps (225 sets 1-4, 230 sets 5-8)

Mike Slagle
Member
Mike Slagle

Great work Luke! That’s a strong day brother!

Candy Olkey
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Candy Olkey

June 7 WOD A. 2 sets Legless rope climbs @8.5′ x 4 each round HSwalk – 6/3/2/1 , 7/4/3 (in feet per round) RMU progression – worked on my swing and getting my hips up B. 2 sets 3 min AB – 30.5 / 27.3 2 min Alt DB squats @ 20# – 5 each side x 2 sets each round (working on that mobility) 3 min Rowing – 659m(38 cal) / 645m (37 cal) 2 min strict ring dips – 20 / 21 ***This workout was somewhere between Janelle and Anika – I didn’t HATE it, but I didn’t… Read more »

Mike Slagle
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Mike Slagle

Haha, hopefully you’ve found your arms at this point 🙂 Great work and way to push it on the rower! Does that feel better for you?

NicholeKribs
Member
NicholeKribs

It was super nice out so we changed the Fitness version a bit so we could be outside for the entire workout.

Did: 400 M Run; 16 KB Swings (16 kg); 12 Push-Ups. Consistent throughout the sets had about 75 seconds to rest (I think, can’t totally remember)

Mike Slagle
Member
Mike Slagle

I like that change. I probably would have done the same thing had I seen it earlier. It was super nice here too!

Martin Beaudoin
Member
Martin Beaudoin

A. 6 series at 205, 215, 225.
Focused on ring muscle up, 4 is my max unbroken. Managed to do 7 rounds unbroken. Then worked my way up to a single 245 PC. My aerobic capacity def improved the past few months.
My posterior chain proved to be weaker the last few weeks, but pain is gone.
B. Did a bunch of planks (on swiss ball, ring, etc)

Chris M.
Member
Chris M.

A. As Rx: 6:00/mile pace, 1.1.1 PC, 1.1.1 Muscle-Ups (+/- 2:45/round)
R1/2: 3×205
R3/4: 3×215
R5/6: 3×220
R7: 3×225
R8: 225.230.235 (PR)
Score: 24/24 (5205)
… was feeling good so went for broke on the last set … 5# PR … you just never know … previous PR of 230 has withstood the test of time dating back to 2015 … nuts.

TheLonghorn
Member
TheLonghorn

Nice work, I guess you just needed to get good and warm for that PR!

Mike Slagle
Member
Mike Slagle

Congratulations! Crazy to hit a PR after all that other work! Super impressive Chris.

TheLonghorn
Member
TheLonghorn

A. Done w/ PCs: 135×5, 155×4, 185×3, 205×2

B. 400s: 1:40/ea, PCs: 2x 205, 2x 215, 2x 220, at the end of the 7th 400m my right Achilles seized up so I shut it down and stretched. I was a sweaty mess again so I’m hoping it’s just a minor cramp. Will be doing bench press etc tomorrow and re-assess on friday.

Mike Slagle
Member
Mike Slagle

Way to be smart. After a few days in Houston last week, I have no idea how you crank out all you do each day.

Chris Pugliese
Member
Chris Pugliese

Good morning everybody…

Did Fitness today
A. worked on transition with slider. bear crwal and broad jump done
B. Rx for five rounds, then subbed 1000m bike. ring dips and 60# kb swings, both UB each round. about 3:00 while running and 2:30 while biking.

Shaun Gross
Member
Shaun Gross

Scaled down tonight – still a bit smoked after Saturdays comp

8x400m run on the 4 min clock

1:47, 1:45, then 6 rounds between 1:40 and 1:42

Felt good to get running. I made the smart choice (for me) not lifting heavy tonight..

Mike Slagle
Member
Mike Slagle

I followed your lead and did the same thing today.

Shaun Gross
Member
Shaun Gross

Yeh I reckon it was a good/smart call.
You were running much faster than me though!

Simo
Member
Simo

Warmup ✅

A1. E90sec x2
RMU transition drill without box x3
Power clean x3 60/75kg

A2. E4M x8
500 m rowing ~1:50-1:55
3 Power cleans 75/75/80/80/85/85/90/90
10 strict stationary dips UB
Rest ~1:00-0:50
Score: 1980 kg

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.