A.
Every 2 minutes, for 20 minutes (10 sets):
Hang Clean + Clean

Build over the course of the 10 sets to today’s heavy complex.

B.
Every 90 seconds, for 15 minutes (5 sets of each):
Station 1 – 5 Hang Squat Cleans
Station 2 – 18/12 Calories of Assault Bike or Rowing

Pick a weight for the squat cleans that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.

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Angelo PusateriKevin HillFrank C. Del ValleBritt Jjorge gonzalez Recent comment authors
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Angelo Pusateri
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Angelo Pusateri

Part A – 135-245lbs
Part B – 155lbs x 5 sq cleans, 18 calories. – 7 rounds + 10 calories

kehill77
Member
kehill77

A. Worked up to 205lbs

B. done. hang squat cleans at 135lbs.

Frank C. Del Valle
Guest
Frank C. Del Valle

A. Up to 195
B. All rounds completed with #150 hang squat cleans and 18 cal Bike.

Britt J
Guest
Britt J

A. [email protected]
65/70/75/80/85/90/95/100/105/110

B.
Squat Hang cleans at 85#- UB all rds
Row-:37/:34/:33/:34/:34
Row felt good today

Ryan Bliss
Guest
Ryan Bliss

Couldn’t do the prescribed workout at the hotel so made up my own.

Lots of warmup and mobility work.
Ran 800m

5 sets of 5 DB front squats at 32X1 every 3 minutes. Done.

3 sets
For 5 minutes
Elliptical for 500m
20 push-ups
20 sit-ups
SAA 50lb DB Snatch max reps 12/16/18

Rest 1 minute.

Joey Maltais
Member
Joey Maltais

Fun wod! Nice work Ryan

Teddy
Guest
Teddy

Way to get it done Ryan!!!

Ryan Bliss
Guest
Ryan Bliss

Thanks, Teddy.

Joey Maltais
Member
Joey Maltais

A. 155#-160-165-170-175-180-185-190(✅❎)-185-190(✅❎)
190 is a 10# hang clean PR. Failed the clean both times by catching it but getting stuck in the hole though. Super happy about this because speed under the bar is usually my limiter so this is progress
B. Rx with 135#, splits:
HSC 25s-25-26-27-28
AB 50s-52-1:01-1:07-1:01
Became tough, lack of recovery added up fast in this one. I feel like I’m going to get better from this wod though. Thank you so much Invictus for your programming
C. 6 min plank challenge (ub)
Have a great night guys and gals

Ryan Bliss
Guest
Ryan Bliss

Way to go, Joey!

jorge gonzalez
Guest
jorge gonzalez

A) OT2M x 5: 3 position power snatch. In kgs: 35, 37.5, 40, 42.5, 45. B) EMOM 7’ power snatch. In kgs: 50, 50, 52.5, 52.5, 55, 55, 57.5 This was purely technical work, trying to improve technique as much as possible; form is looking much better and the weights felt cery comfortable C) 3 RxT: – 50 DU – 50 air squats – 15 power snatch 40 kgs Time: 19’12” The gatekeepers were the DU, I wasn’t able to string big sets together today but I was able to just keep moving after sets of 3 or 5. All… Read more »

Joey Maltais
Member
Joey Maltais

Solid work Jorge

Jamaal Kennedy
Guest
Jamaal Kennedy

A. Been following the Wendler 5-3-1 to build up some solid strength

B. 135# and 18 cal row

Ryan Bliss
Guest
Ryan Bliss

I did that last summer. Really like the program and it helped with my strength a lot. I also did the ancillary movements. Attached if you are interested.comment image

Jamaal Kennedy
Guest
Jamaal Kennedy

Thanks man! I haven’t been doing the accessory work so this attachment really helps.

Ryan Bliss
Guest
Ryan Bliss

Any time. Also the app 531 Strength is a nice free tracker.

Joey Maltais
Member
Joey Maltais

This is pretty neat. I did 531 before joining this crew and I was a little all over the place with accessory work this structure would’ve been way better lol. No WL and pretty high volume but it does seem like a great tool to build strength

Trion Horgan
Guest
Trion Horgan

A. 95/115/125/135/155/165/175/185/195/210/220. 5# hang clean PR!

B. Read with 135#. All UB. Cleans around :20. Bike around :50 each time. That got tough in the later rounds

Joey Maltais
Member
Joey Maltais

Nice work Trion! And happy birthday buddy!!!

Trion Horgan
Guest
Trion Horgan

Thanks… Just honing my old man strength for the future!

Matthew Allison
Member
Matthew Allison

Officially a master now. Welcome to the club!

Trion Horgan
Guest
Trion Horgan

It’s an honor to join such a distinguished group!

Luke Tipton
Member
Luke Tipton

Anika:
A. 95/115/115/125/130/135/140/145/150-failed on full squat/150-failed again
B. Done at 95#, our air dyne doesn’t have a counter, so I rode hard for a minute each time.

Michael Fontana
Member
Michael Fontana

Busy weekend, moved to a new house, so a little bit behind.
Monday:
A. 315/335/345/365/315 – 6
B. Did burpees because no access to boxes – 3:58
Tuesday
Push Press only
155/175/195/205 all for 3, 215/220 for 2
No time to do METCON
Today:
Hang cleans are my weakest right now as I need to work on hip explosion
A.115/135/155/165/175/185/185/195/195/185
B. used 135, avg between 34 and 39 sec for 18 kcal on bike
C. did Grace – Rx’d 3:24 – PR
Glad to be back at it before vacation next week.

Nathan Wylder
Member
Nathan Wylder

holy $%*#! You did Grace after A & B today and still PRed it?? Impressive.

Michael Fontana
Member
Michael Fontana

Yeah, took about 5 min in between, but I was only able to do B at 135, HC are not my strongest, but my endurance is good so I was able to just keep a good rhythm. Thanks, you put up some stupid numbers today on the hang clean. Impressive.

Teddy
Guest
Teddy

Today was a great day for you brother. New house and a SMASHING time on Grace. Killing it!

Michael Fontana
Member
Michael Fontana

Thanks Teddy, I appreciate it, been a hectic week plus started as the strength coach for the local high school football team as well.

Joey Maltais
Member
Joey Maltais

Solid all around man, super impressive. Congrats on the PR and GL on your new coach job

Teddy
Guest
Teddy

Day behind:

TODAY

A. Push Press x 3 reps: 95/105/115/125/135/145

B. 4-min AMRAP (3 rounds)
— 400 Meter Run
— 50 DUs
— Push Press Max Reps (95 lbs)

Rx: 20/20/20 PPs

YESTERDAY

A. Back Squat x 2 reps: 305/315/320/325, back down to 300 x 5 reps

B. 3RFT
— 10 C2B Pull-ups
— 15 Box Jump-overs (24″)
— 20 WB Shots (20 lbs)

Rx: stopped at 5’40” on my third round because I felt a pinch behind my shoulder after landing a box jump and was like, “yeah I’m gooooood,” and called it a day.

Michael Fontana
Member
Michael Fontana

You are a rabbit man, and that is some impressive strength on the back squat, knee seems to be getting back well.

Joey Maltais
Member
Joey Maltais

You’re a beast Teddy! Well done sir

Scott Dorrity
Guest
Scott Dorrity

Long time listener . . . first time caller . . . A. 135, 155, 165, 175, 185, 195, 205, 215, 225, 235 (f) B. 155 – and I peddled hard on AD Which brings me to a question. I have an old airdyne that works just fine but the display is busted. So I can’t count calories. Approximately how long should 18 calories take? Or maybe a better question is how long would 20 cals take and I can use that estimate for all future workouts. Right now I just count 5 revolutions as a calorie. And today each… Read more »

Luke Tipton
Member
Luke Tipton

I am in the same boat and am looking forward to what everyone has to say. Have you looked in to installing a standard cycling computer on the airdyne? I haven’t researched it yet, but I believe they all just count revolutions and calc how much work you are doing over the period. Does anyone else know if this will work?

Scott Dorrity
Guest
Scott Dorrity

I personally have not considered that. I’m ok with the guesstimate. Especially with these responses. Very helpful.

Nathan Wylder
Member
Nathan Wylder

welcome to the board Scott! I too have an airdyne and it takes me about 30 seconds at about 90% intensity to get to 20 cals.

Scott Dorrity
Guest
Scott Dorrity

And 245 on the complex. Nice.

Matthew Allison
Member
Matthew Allison

Welcome out of the shadows! Former R&D engineer and Assault Bike owner here. As to your question, It’s impossible know with the setup you have. The way these bikes work there are a number of factors in play and counting RPMs just won’t get you there and will likely be extremely difficult under fatigue. I’ve done a lot of work on the AB and you’re a bit taller than me (which is good for you) so I would estimate that if you go WOD hard (strong effort but know you have more work to do) when you’re fresh for 45s,… Read more »

Scott Dorrity
Guest
Scott Dorrity

That is perfect information. Thank you.
My days of trying to make it to the games are over. Just wanting to make sure I am in the work range for these workouts.

Michael Fontana
Member
Michael Fontana

Nice work today, I agree with thelonghorn, my 18 kcal was between 34 – 39, so if you were pushing 45 sec would be good.

Joey Maltais
Member
Joey Maltais

Welcome, Scott and thanks for posting! Totally agree with longhorn. For reference, the 18 cals took me 50-60s per round in this wod. Bw is 155# and the AB is far from being my wheelhouse. On an all out max effort 18cals would take me around 25-30s. Hope this helps! Solid work today

Nathan Wylder
Member
Nathan Wylder

A. 155, 165, 175, 185, 195, 205, 215, 225, 235, 245 I don’t think I’ve ever done 245 from hang so that’s a PR. I did chase 225 off of the platform on today though 🤤. Wrists were unwrapped fire the first time in ages and my focus poipr today was to keep shoulder over the bar in the hang and my balance was so much better. Just for fun I did a deload round where I do a full squat clean every to.e I take off a plate…been doing these on squat and DL days too. B. With 175…last… Read more »

Joey Maltais
Member
Joey Maltais

I love the deload idea… I really like finishing on a good note and sometimes do a few light reps but this sounds like a good routine that’s also easy to incorporate, thanks for the idea. Nice work man! That B looks interesting

Nathan Wylder
Member
Nathan Wylder

You must mean C. My B was sloppy garbage today. My weakness on the rower was fully exposed. 😳

Joey Maltais
Member
Joey Maltais

Yeah, it will be exactly the same with me on the AB. But let’s embrace it, this means we get to work on our weaknesses and get better at them!

Michael Fontana
Member
Michael Fontana

175 for HC on the complex is impressive, rowing would have been totally tough on this one, glad I was able to use the bike instead.

Joseph Butler
Member
Joseph Butler

New to following CF Invictus programming. Enjoying not picking my own workouts so far! Hoping I will be forced to work on my weaknesses more often. Really liking the programing so far.

A. 115 / 135 / 145 / 155 / 165 / 175 / 175(f) / 155 / 165 / 170

B squat cleans at 135 all 5 sets unbroken , 18 cal row

Steven
Guest
Steven

Welcome aboard the Gain Train!

Joseph Butler
Member
Joseph Butler

Thank you!

Joey Maltais
Member
Joey Maltais

Welcome to the team! Nice work today

Joseph Butler
Member
Joseph Butler

Thanks Joe.

Nathan Wylder
Member
Nathan Wylder

Welcome J! Nice job today. I absolutely love Invictus programming. There’s loads of great folks in here too. Congrats on making a great decision. Where do you work out?

Joseph Butler
Member
Joseph Butler

Thanks for the welcome. I am in Buffalo, NY. Specifically the ole garage gym!

Nathan Wylder
Member
Nathan Wylder

Dude, you gotta share pics of your set up. I’m working on building out a garage gym myself and have a couple steps left till I can do everything in there…also, seeing as how you’re in Buffalo, have you installed a heating feature in your garage for winters? I’ve got to do that before the weather turns back cold and am looking for ideas.

Joseph Butler
Member
Joseph Butler

Hey Nathan. I will def send over a few pictures. Of course the few I have on my phone are a bit to big to upload. I did build my own squat rack with attached pull up bar, which I will share details of it you like it. For flooring I used stall mats from a tractor supply comp. I recently moved so I am in a new garage for this upcoming winter. But at my old place I used a large electric heater sold by king electric online. It was kind of a pain as I needed a 220… Read more »

Joseph Butler
Member
Joseph Butler

comment image

Joseph Butler
Member
Joseph Butler

comment image

Nathan Wylder
Member
Nathan Wylder

@joeymaltais:disqus

Joseph Butler
Member
Joseph Butler

comment image

Nathan Wylder
Member
Nathan Wylder

fantastic use of space J! I also am limited to 1/2 a garage. Love the DIY slamball and your shelving. You’ve given me some ideas!

Joseph Butler
Member
Joseph Butler

Lol. Thanks nice work on the photo hunt! My other most used item is the weight vest. Not sure how much I will mix it in following invictus. But its good for inflicting pain! The DIY slam ball is just ok. It was my attempt at a lighter ball for my wife. But it has held up well.

Candy Olkey
Member
Candy Olkey

Welcome JB…awesome to see a fellow New Yorker! I’m in Corning….just a couple hours south of you. You are definitely going to love this community …it’s the best!

Joseph Butler
Member
Joseph Butler

Thanks Candy. Pass by you during travel from time to time. Hoping I will like it and it will give me the community feeling we solo garage people don’t get all the time.

Matthew Allison
Member
Matthew Allison

nice work! Just follow the programming and you’ll be forced out of your comfort zone regularly! Best thing I ever did for my fitness, well beside P90x of course 🤫.

Chris M.
Member
Chris M.

Welcome aboard.

Joseph Butler
Member
Joseph Butler

Thanks Chris

Teddy
Guest
Teddy

Welcome brother! We hope you stick around. This is a fantastic community to be a part of!

Joseph Butler
Member
Joseph Butler

Thanks Teddy. Nice to get a warm welcome. I am def new to this sort of blog. Looking forward to it.

jorge gonzalez
Guest
jorge gonzalez

Welcome mate! Happy to have you join the community

Frank C. Del Valle
Guest
Frank C. Del Valle

Welcome J!

MROD
Guest
MROD

A. HSC + SC
135/145/155/165/175
180/185/190/200/210

B. HSC 145, row 18c

Thought I was going kinda light on the HSC until the 3rd round when I began struggling mightily on the rows. Those were weakest link by far.

Joe
Guest
Joe

Hang Clean + Clean @ 70/80/90/100/105/110/112.5/115/120/125kg

Then

5 hang cleans @ 80kg
18 cals Assault Bike.

90 sec round…. Was about 25-30 sec work, min rest each time…. Felt it alot at the end

Nathan Wylder
Member
Nathan Wylder

Very nicely done today Joe. I wish I could get through 18 cals in 30 sec on the rower…takes me a full minute 😓

Joe
Guest
Joe

Did mine assault bike, rower would take longer I recon….. Not got one though so choice was made for me

Michael Yokim
Guest
Michael Yokim

A)worked up to 225 should’ve warmed up better tweaked my shoulder a little so stayed off of cleans the rest of the day

B) reverse tabata ab
53 cals

C) cable crunches 3*15

Chris M.
Member
Chris M.

… legs are cooked from Monday’s squats so had to modify to Power Cleans …
A. HPC + PC (OT2M)
155, 165, 170, 175, 180, 185, 190, 195, 200, 205
… 10# PR from the hang
B1. 5 – UB Hang Power Cleans: 155, 160, 165, 170, 175
B2. 18 Cal Row
… right abductor is especially unhappy … started to loosen up by the end … essh.

Mike Slagle
Member
Mike Slagle

Bro sesh strength day

Bench press 5 sets build to heavy 3
Up to 205

Jackie: 9:28

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.