Workout of the Day
A.
Three sets for times of:
5 Muscle-Ups
10 Meter Handstand Walk
15 GHD Sit-Ups
Rest 2 minutes

B.
“Lynne”
Five sets for max reps of:
Bodyweight Bench Press
Rest 20 seconds or less
Unbroken Pull-Ups
Rest 3 minutes

Post load used for bench press. Ladies, scale from bodyweight appropriate to your level of upper-body strength. You should be able to achieve at least 10 reps on your first set.

C.
At recovery pace:
2000 Meter Row
or,
20-30 Minute Swim (stroke technique focus, not speed)

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Steve HLen BrackeLukas EsslingerSteve DiazJP Recent comment authors
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Steve H
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Steve H

A. Completed didn’t time.
– Completed with 20# weighted muscle ups unbroken.
– HSW only a couple trips.
– ghd unbroken

B. 190# BWT. Subbed 3 weighted pull ups w/ 24kg

11/3
7/3
5/3
5/3
5/3

* bench and weighted pull ups both need work

C. Complete.

Len Bracke
Member
Len Bracke

A.
Done

I didn’t do it for time. I had to work untill 4h30 am and begin my new shift at 12h00 pm -> 01h00 am. I’m glad to see that today is a day of rest. Unfortanetly I have to work again, 12h00 pm -> 01h00 am. There’s no stopping me! All day, every day 😉

B.
80 kg

15/11 (unbroken STRICT pull-ups)
12/11
11/9
10/10
9/9

C.
Row: 7″52′

Lukas Esslinger
Member
Lukas Esslinger

a. 2 min per round
b. had some shoulder problems during the last few days so I did dead by strict pullups score was 12rds 8 pullups

c. done

Steve Diaz
Guest
Steve Diaz

a) did not do for time because of hs walks. Mu’s and ghd done AFAP.

b) 80kg
17/46
10/35
7/30
7/25
8/25

c) swam for 20 mins.

JP
Guest
JP

Was down with a stomach flu for a week and half. Back on the train now.

A. 2:41, 2:03, 1:55

B Misread this one. I have done Lynne several ways. I thought it was a 20 second rest between each round and the movements. So my volume is going to be low.

Weighed in at 177. 5 pounds lighter than before I was sick. Used 180lbs.

Round:
1. 14, 36
2. 5, 20
3. 3, 13
4. 2, 13
5. 2, 10

C. Completed

Nikos Kaldaras
Member
Nikos Kaldaras

A)i didnt count time because my i cant do hs walk i just did as fast as i could and a little bit of hs walk.

B)80 kg (176 pounds )
20 /48
13/35
10/34
8/19(rip hand)
9/27

C)9 mins relax pace .

cheryl creasey
Guest
cheryl creasey

A. 8:21 subbed 10 pullups for MU’s.

B. Used 75# (BW -60#)
14/20, 11/10, 10/10, 9/12, 8/12

C. 9:35

Procharged Mopar
Member
Procharged Mopar

A.
Not for time:
5 jump/MU’s
HS free holds
15 GHS

B.
BW 170
Used 145#
Chins 2 sets kip/3 sets strict
14/22
10/15
10/12
10/10
10/10

C.
OTM for 20min.
5x Snatch Grip High Pull
115# (focus on hip driving bar under chin)

Landon Kennel
Guest
Landon Kennel

A: About 16 min total. No where to hang my rings so did 15 PU and 15 dips each round instead of MU. Also subbed GHD’s with 15, 10 lbs. dumbbell leg lifts instead.

B: BW-195lbs.

15/12, 9/11, 8/10, 8/10, 6/6

All strict PU.

C: Going to run a mile.

John Pavlic
Guest
John Pavlic

A) Did not do this for time. Just completed as a skill warm-up. HS walks still pretty broken up. B) My body weight fluctuates between 220 to 225 lbs. lately (I have not been super strict on my diet). Used 225 lbs. 7/30 5/20 5/20 5/15 3/16 Total reps = 126 Little off on the rest times between bench and pull-ups due to spotting for my training partner. B2) For time, 21-15-9 of 95# Front squats Burpees Pull-ups Time: 7:05 Did this WOD along with the other coaches at my gym after A & B. Not surprisingly, I tore my… Read more »

Stephen Putbrese
Member
Stephen Putbrese

A. 1:31, 1:32, 1:26

B. Bench at 198.

10/30, 9/21, 8/20, 7/17, 5/13 = 140 total

C. Done – just under 8 minutes.

Rob Pacifico
Guest
Rob Pacifico

A: 1:49, 2:15, 2:43 – Subbed 10 strict HSPU for the handstand walk. All MU unbroken.

B: Did all my pullups strict. Bench at 205 lb.

10/6
10/6
10/5
10/5
9/6

C: 8:08

Marshall Griffin
Member
Marshall Griffin

A.) 2:37/1:43/2:00
Last two sets had someone hold my foot during the handstand walks. Also did 12 GHD on accident
B.) all sets at 215#
10/30
11/20
7/20
5/14
7/16
C.) 8:27.6 2k Row

Brian M.
Guest
Brian M.

Forgot to post yesterday
A. Done for 1rm of 235

B. 135,155,165,175,185×3 these felt great until the tip of my elbow started to really hurt on the way down. Not sure what it’s from, maybe tendinitis. Can’t do pushups now without it bothering me. Don’t get me wrong, its not excruciating, but really annoying right before retest week. Any advice?

C. Done for 1rm of 265. Easy.

D. Done

Brian M.
Guest
Brian M.

Obviously took today off. Excited to test squats soon.

Nick Rocco
Member
Nick Rocco

We,(Nick Rocco and Nick Martindale), only did 12 GHD’s each round on accident

Nick Rocco
Member
Nick Rocco

A. 1:20/1:32/1:48

B. Bodyweight #215

9/23
6/20
3/15
3/17
3/14

C. 2:15 split

Nick Martindale
Member
Nick Martindale

A. 1:10,:59,:55

B.”Lynne” Bodyweight-165#

17-Bench/40-Pull Up
16/35
12/30
9/25
7/25
216 reps total

C.2:00 split- 8:00min total

John
Guest
John

A. 7:54 (Subbed 3 pullups/3 dips for MU’s)

B. #175 (bw -5 lbs)
13/9
11/8
10/7
11/10
8/7

C. 8:39

corey
Guest
corey

misread the A) thought it was NOT for time, As usual! did 2 rounds, the realized it was FT.

A) RX 6:41

B) at body Weight #155
1)10/22
2)8/23
3)7/24
4)6/20
5)5/15
might a been a little off on the 3 min rest. spotting each other took a 10 to 30 second extra time

C)8:23

totally brutal wod, I am beat down. fun stuff!

Casey Strope
Member
Casey Strope

A: Did jumping MU and 20 shoulder touches on the wall it wasn’t until the last round I was even balancing well. Did Hanging leg raises instead of GHD’s because people were on our ghd…the gym was just a cluster fuck this morning, people everywhere! ~2mins per round B: Used 115# for all rounds…kind of mad, I weighted in pretty light today at 134.2 and 135# would have been do-able but not for 10 reps the first round. 1-12/37..I think the HLR got to my hands a bit 2-8/28 3-8/25 4-4/21 5-3/17 Pull-ups were ok today, I felt like my… Read more »

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.