Warm-up.
Banded Scarecrow x 30-60 seconds per position
Wall Slides x 5 @ 3131
Scapular Push-Ups x 10-15 reps

Followed by…
Every 90 seconds for 9 minutes (2 sets):
Station 1 – Kettlebell Halos x 5-10 reps each direction
Station 2 – Pec Stick (or Medicine Ball Activation) x 60 seconds
Station 3 – Burpee Box Jump-Overs x 3 (find your rhythm)

A.
Every 2 minutes, for 10 minutes (5 sets) of:
Bench Press x 3 reps @ 21X1
Rest 45-60 seconds

Take 5-10 minutes to build to 75% of your 1-RM, and perform all 5 sets at 75% of your 1-RM. Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible.

B.
“Desire”
For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)

This is a simple test of desire. Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box.

Compare results with March 25, 2019.

C.
Every 2 minutes, for 12 minutes (3 sets) of:
Station 1 – Supine Ring Rows x 8-10 reps @ 2111
Station 2 – Reverse Snow Angels x 12 reps @ 3030
Station 3 – Hollow Hold x 45-60 seconds

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Janelle Winston
Janelle Winston (@AKwinst)
June 3, 2019 10:31 pm

A. 105, 110, 115, 115, 115

B. 57 – same as last time.

No time for C.

My legs were dead from walking lunges, box jumps and DU yesterday. ?

Anika Tipton
Anika Tipton (@anikatipton)
June 3, 2019 5:20 pm

Anika and Luke
Rabbit’s Delight
19:40
Anika 213 reps
Luke 203 reps

Bobby Lawrence
Bobby Lawrence
June 3, 2019 4:24 pm

A. 225/235/235/245/250
B. 67 – wanted to hold 15 otm, but my legs had other ideas…
C. Done -10/12/60

Michele Vieux
Michele Vieux (@michelemvieux)
June 3, 2019 8:09 pm
Reply to  Bobby Lawrence

67 is an amazing score!!

Hans Jungck
Hans Jungck (@jungckh)
June 3, 2019 12:39 pm

Been absent for a week, lower back needed a week off. Hopefully it doesn’t flare up again, got a PT appointment in a couple weeks to get it officially diagnosed.
A) 185 plus 30 pounds of chains for variable resistance.
B) 43 reps. BBJOs need work!!
C) did a bulletproof shoulders routine instead.

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Michele Vieux (@michele)
June 3, 2019 12:44 pm
Reply to  Hans Jungck

Glad you’re getting into the PT to figure out what’s going on with your back! Let us know how we can help modify/sub, if needed!

Hans Jungck
Hans Jungck (@jungckh)
June 3, 2019 1:06 pm
Reply to  Michele Vieux

Thanks Michele, x-rays didn’t show anything out of place with my spine so it’s probably all soft tissue related. Years of working a desk job (tight hips, poor posture), being a meathead and neglecting flexibility/mobility are probably the culprits ? Nightly ROMWODs for the past 3 weeks have been helping. Hoping the PT can help me find some imbalances and weak areas so I can get to work correcting them.

Mike Slagle
Mike Slagle (@mike_slagle)
June 3, 2019 12:32 pm

I did bench yesterday, and I decided to do a variation of one of James’ metcons.

0:00 – 10:00 – 2000 m row, Max Clean and Jerks 135 lb 11 reps
10:00 – 13:00 – Rest
13:00 – 20:00 – 1000m row, Max Power Snatch 115 lb 16 reps
20:00 – 23:00 – Rest
23:00 – 27:00 – 500m row, Max Thrusters 95 lb 21 reps

This was a fun one!

Hans Jungck
Hans Jungck (@jungckh)
June 3, 2019 12:41 pm
Reply to  Mike Slagle

Nice work!! Looks like an ass kicker!

James Pierce-Dalton
James Pierce-Dalton (@Jameseddalton)
June 3, 2019 1:36 pm
Reply to  Mike Slagle

Sounds equally as unpleasant!!

Mike Slagle
Mike Slagle (@mike_slagle)
June 3, 2019 3:16 pm

It was a good grind. I had to sub in rowing since I was on baby duty during nap time.

Candy Olkey
Candy Olkey (@clolkey)
June 3, 2019 11:49 am

May 30 WOD
A. 3 sets
DB Shoulder Press x 8 @ 2111 – 25# for all
Supine Ring Rows x 10 @ 2111 for all
DB Skull Crushers x 8 @ 2011 – 20# for all
Strict T2B x 8 @ 2110 for all (worked abs on Saturday so the 2s decent was SUPER TOUGH)
B. 5 Rounds for time – 12:51
40 DU – UB, 2misses, 1miss, HOT MESS, UB
20 Push Ups – 10/5/5 for all
10 Strict Pull Ups – Singles
***Who needs arms***

Mike Slagle
Mike Slagle (@mike_slagle)
June 3, 2019 12:30 pm
Reply to  Candy Olkey

That was a tough one. There were a ton of push-ups and pull-ups last week with that and Murph. You pushed through it!

Hans Jungck
Hans Jungck (@jungckh)
June 3, 2019 12:43 pm
Reply to  Candy Olkey

Hahaha, a “hot mess” round followed by an unbroken round on DUs. You must be my twin. Nice work on that WOD!

Candy Olkey
Candy Olkey (@clolkey)
June 3, 2019 1:45 pm
Reply to  Hans Jungck

It felt like I was going for UB misses in the hot mess round of DUs…my DUs are decent but not at all consistent… especially when u feel like u left your arms at the push up and pull up station….

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Michele Vieux (@michele)
June 3, 2019 12:44 pm
Reply to  Candy Olkey

Arms, pffff.

Candy Olkey
Candy Olkey (@clolkey)
June 3, 2019 1:50 pm
Reply to  Michele Vieux

Maybe u can help….I’ve been having a lot of tension in my neck and across to my shoulders…I’ve been using my roller…my lacrosse ball…moist heat… and biofreeze. It usually loosens up after a few days…but is there something I can be doing daily to help prevent it in the first place? It’s not pain…but more like a stiff neck.

Michele Vieux
Michele Vieux (@michelemvieux)
June 4, 2019 12:14 pm
Reply to  Candy Olkey

Those are all thing I’d try. Also CARs and maybe a new pillow.

Diego Tuzi
Diego Tuzi (@diegotuzi)
June 3, 2019 10:52 am

Hi,
warm-up
A: done @80 kg (176 lbs)
B: 42 reps
C: done
stretching

Have a good day.

Martin Beaudoin
Martin Beaudoin (@beaudoin_93)
June 3, 2019 8:58 am

A. 205, 205, 205, 210, 215.
B. 61 facing bbjo. +11 since last time. Super happy.
C. Done, theres a mistake. 3 sets would take 18min at every 2min if Im reading this right. Did 3 sets at one station every 90sec.

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Admin
Michele Vieux (@michele)
June 3, 2019 12:44 pm

Wow! That’s a HUGE improvement! What do you attribute that to?

Mike Slagle
Mike Slagle (@mike_slagle)
June 3, 2019 3:16 pm

Great work Martin!

Layne Spencer
Layne Spencer (@Lspen10)
June 3, 2019 8:02 am

A. 5 sets at 190. Rx
B. 63 reps. One better than last time. Man this workout is tough every time
C. Completed all except reverse snow angels. Did not have much time

Joseph Butler
Joseph Butler (@jbutlerdc)
June 3, 2019 7:39 am

Bench press done at 75%
135lbx5, 135×5, 140×5, 140×5, 140×5

5 min BBJO
51. 2 more than last time. Would of served me well to have done the warm up noted.. my legs were not prepared for the work. Guess 55 is the next goal.

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Admin
Michele Vieux (@michele)
June 3, 2019 12:45 pm
Reply to  Joseph Butler

Great job, Joe!

Mike Slagle
Mike Slagle (@mike_slagle)
June 3, 2019 3:17 pm
Reply to  Joseph Butler

Well done!

Chris M.
Chris M. (@cj_miller)
June 3, 2019 7:03 am

A. Bench Press 21X1 as Rx: 5 x 3 w/ 90kg
B. Reverse Tabata AB: 52 Cal
… next time maybe 8 rounds of 15:15
C1. Supine RIng Rows: 10,10
C2. Reverse Snow Angels: 12, 12
C3. Max Hollow Hold: 55, 45

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Michele Vieux (@michele)
June 3, 2019 12:45 pm
Reply to  Chris M.

Ohhhhh the ol’ reverse Tabata AB! Nice!

James Pierce-Dalton
James Pierce-Dalton (@Jameseddalton)
June 3, 2019 5:18 am

A. Back squat on the 2 mins x 6, based off 137.5kg projected 1rm 3 at 79%, 1 89, 3 82, 1 92, 3 85, 1 95 – 95% was 131kg, 1.5kg off my 1rm from January, and it felt really easy! So excited to re-test. B. 2×12 front rack lunges at 52% 1rm front squat 61kg off 117.5 – upped the projected 1rm front squat and felt fine. C. E2MOM for 14 mins based off 67.5 4 TTB , 2 BMU, 1 hanf power snatch, 1 OHS, 1 hang squat snatch. Used a box for the BMU. Up to… Read more »

Mike Slagle
Mike Slagle (@mike_slagle)
June 3, 2019 3:18 pm

Sounds like a big PR is on the way! Your hard work is paying off.

James Pierce-Dalton
James Pierce-Dalton (@Jameseddalton)
June 3, 2019 10:15 pm
Reply to  Mike Slagle

Thanks Mike, I hope so!

TheLonghorn
TheLonghorn (@tlh_invictus)
June 3, 2019 4:42 am

A. Rx at 205#
B. Rx 56 reps, not sure what I did before but today felt about 5-6 reps shy of what I should have done.
C. Done

Happy Monday!

Nicholas Sholley
Nicholas Sholley (@nicholas_sholley)
June 3, 2019 4:36 am

Hello gang! It’s been like three weeks since I’ve been around on the site. I have kind of been on a little bit of a vision quest, but I’ve been finding other ways to move, here and there. Not as much as I’ve liked, but I’m here, and I’m holding myself accountable. I got in a great warm up with some shoulder and chest stabilization and leg/trunk warming. A. Accomplished at 75% (185#) B. Previous was 60 reps I believe for 5 minutes of burpee box jump overs. I beat it with 61! I haven’t been consisten the past few… Read more »

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Admin
Michele Vieux (@michele)
June 3, 2019 12:46 pm

Nicholas! Great to see you back on the comments! I was just thinking about you. And AWESOME work on your “Desire” PR!!

Nicholas Sholley
Nicholas Sholley (@nicholas_sholley)
June 3, 2019 8:42 pm
Reply to  Michele Vieux

Thank you! Dust with the divorce is settling and I’m able to feel less clouded. I am excited to get back out there. I’ve been including a lot of balance/stability/asymmetric load into my warm-ups and work outs. I love the BSS and I’ve been doing some single DB, single leg RDLs as well. Lots of great resources in instagram under the hashtag #mobilitywod. But I’m doing well. I think I can do better on Desire. It has been raining like crazy here and I kept slipping on the flooring. (My workout area is outside, so the humidity here has been… Read more »

Ricky Moore
Ricky Moore (@lilricky)
June 4, 2019 10:28 am

Whats up Nic! Don’t worry I’m still here waiting for you to come by San Diego. Sorry to hear about the divorce but hope everything else is well. I miss those days with Coach B and you Eastlake kids!

Steve
Steve
June 3, 2019 3:48 am

Why do I have to keep putting in my email to see the workouts ??

TheLonghorn
TheLonghorn (@tlh_invictus)
June 3, 2019 4:44 am
Reply to  Steve

Your browser may not be storing cookies, which is better in practice, but in reality it can break more convenient functionality.

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Michele Vieux (@michele)
June 3, 2019 12:46 pm
Reply to  TheLonghorn

That is why.

Shaun Gross
Shaun Gross (@shaun_gross)
June 3, 2019 1:39 am

A.
Tempo Bench press @ 90kg

Easy

B.
Did lateral Burpee Box Jump Overs

51 reps.

1 more rep than March

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Michele Vieux (@michele)
June 3, 2019 12:47 pm
Reply to  Shaun Gross

Awesome job, Shaun!

Simo
Simo (@simon_herzog1)
June 3, 2019 12:19 am

Warmup was really a good prep for the bench! ✅

A. Bench press 5×3 @85%
85 kg
Rest 45-60sec

B. Amrap 5 min

I started with burpee boxjumps but after 10 reps I slowed down ALOT so I switched to burpees only to keep up intensity. Additional to my boxjump aversion I feel the pollen bloom is in full effect.
Burpees slow but steady.
54 reps

C. Done.

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Admin
Michele Vieux (@michele)
June 3, 2019 12:47 pm
Reply to  Simo

Glad you liked the warm-up! Did you use a Pec Stick or a Wall Ball?

Simo
Simo (@simon_herzog1)
June 5, 2019 12:18 am
Reply to  Michele Vieux

I tried both, i like both.

Björn
Björn
June 2, 2019 10:53 pm

Hi guys I am having trouble choosing the right program
I am not yet ready for the comp training so what is the best to choose I love to do weightlifting and if I look at the 3 different programs there is much more weightlifting in the comp training those then in the others
What can you guys advise me?

Kind regards

Simo
Simo (@simon_herzog1)
June 3, 2019 12:08 am
Reply to  Björn

Depends on your goals and timetable.
Fitness and performance is a great way to get better on a overall fitness level as well as working on your technique in a proper manner. Competition is as it’s said for more advanced athletes with a more time consuming programming.
I would suggest that consistency should be the main focus no matter what. Hope this helps a bit.

Björn
Björn
June 3, 2019 10:34 am
Reply to  Simo

And what about the weightlifting program are there also wod included or only the weightlifting work outs?

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Michele Vieux (@michele)
June 3, 2019 12:49 pm
Reply to  Björn

You can check out a sample day of each of the programs here!
https://www.crossfitinvictus.com/fitness/op/invictus-sample-programming.html

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Admin
Michele Vieux (@michele)
June 3, 2019 12:49 pm
Reply to  Björn

Hi! Shoot me an email with your training goals (3, 6, 12-month) and amount of time you have to train each day/week and I can help point you in the right direction. I’m always availabe for a quick phone chat if that’s easier. michele@crossfitinvictus.com