Workout of the Day
A.
Take 10-15 minutes to build to a heavy Split Jerk
(if it feels good, go for a new 1-RM, if you feel slow, work for perfect mechanics with lighter loads)

B.
Three sets of:
Dumbbell or Kettlebell Overhead Press x 6-8 reps @ 2111
(use the heaviest DBs or KBs possible while still achieving the assigned rep range)
Rest 60 seconds
Good Mornings x 4-6 reps @ 3011
Rest 60 seconds

C.
Five rounds for time of:
20 Kettlebell Swings (32/24 kg)
10 Chest-to-Bar Pull-Ups

D.
Two sets of:
GHD Sit-Ups x 20 reps
Rest as needed

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Len BrackeJason NJohnKathryn PRachel Banks Doucet Recent comment authors
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Len Bracke
Member
Len Bracke

A.
50 kg vvv (1 clean, 3 split jerks)
60 kg vvv (1 clean, 3 split jerks)
2x 70 kg vvv (1 clean, 3 split jerks. Worked on my mechanics with this weight)
80 kg vv (2x 1 clean, 1 split jerk)
90 kg vv (2x 1 clean, 1 split jerk)
100 kg vx (2x 1 clean, 1 split jerk)

B.
16 kg KB/20 kg KB/24 kg KB x 8 reps every time.
30 kg/30 kg/30 kg

C.
8’37”
32 kg KB

D.
Done.

Jason N
Guest
Jason N

In globo gym today…pretty limited

A) Worked tech couldn’t go heavy with fears of dropping

B) 50lb press (3 x 8) / 135lb good morning (3 x 8)

C) Skipped

D) 2 x 20reps (ab wheel)

John
Guest
John

A. worked up to #215 jerk (no pr)
C. Rx 10:59 (scaled to 4 rds instead of 5 to make an appointment on time)

Kathryn P
Guest
Kathryn P

A. Worked up to 140 lb Jerk
B. Used 30 lbs, 95 lb Good Mornings
C.14:52
D. Done

Rachel Doucet
Member
Rachel Doucet

A. Worked up to 145 jerk –
B. Used the 25’s and a did a few reps with 30 lbs. 55 lb good mornings.
C. Loved it! 53 lbs, C2B felt stronger this time. 8:14
D. Completed

Geoff B
Guest
Geoff B

A: Worked upto a single 200lb (felt ok), then went down to 165 to finish of with 3 x 3 to focus on mechanics.
B: 35lb press for 8 reps and 135lb, 155, 155 for 6 reps of GM’s
C: 8:58
D: Complete just @ 2 minute rest between sets.

John Pavlic
Guest
John Pavlic

A. Worked up to 205 and then went back to 185 to work on form. Good pop driving the bar up, but was having difficulty with timing/technique. Everything felt extra heavy today. Low back felt a little stiff/warmed up slowly B. KB Press: 44#sx8, 53#x7, 53#sx6 Good Mornings: 75×6, 95×6, 95×6 (went a little light on these because my low back was tight during the jerks) C. 11:19 20 unbroken reps on KBS 1st rnd, then 10/10 2nd and very broken the rest of the sets. C2Bs were only 2-3 at a time. These were very tough today. Sort of… Read more »

Steve H
Guest
Steve H

A: Worked up to 275

B: 32kg KB/Hand x3x6 225 GM x3x8

C: 7:54

D: Complete w/ 2 min rest b/t sets.

Landon Kennel
Guest
Landon Kennel

A: Prev. 1 RM – 235 lbs.

260 (PR), 265 (failed) – felt a little out of it today but legs definitely felt more explosive than ever before

B:
60 lb. DBx6/65lbs,
60lb. DBx6/85 lbs.
55lb. DBx6/85 lbs.

C: Got it done, leaving it at that…

D: Done

JP
Guest
JP

A.
70Kg
80Kg
90Kg
100Kg
110Kg
120Kg (miss)
120Kg
130 Miss
130 Miss
130 Miss

B. 55lb DB x 6/ 80Kg x 5 all 3 sets

C. 11:13

D. Complete

Stephen Putbrese
Member
Stephen Putbrese

A. 265

B. 53#KBx8/135×6,50DBx8/176×6,55DBx8/176×6

C. 8:43

D. Done

Rob Pacifico
Guest
Rob Pacifico

A: Built up to 265. 1RM is 275.

B: Strict Press 3×8 with 53lb kettlebells. Good Mornings with 155 lbs.

C: 10:36

D:Done

Nick Martindale
Member
Nick Martindale

A. Got to 245# and called it good. Did a max clean and jerk yesterday and hit a PR of 260# so didn’t try to go overboard today.

B. Press 53#KB’s 8/7/6
G.Morn. 115# 6/6/6

C. 8:11 Forearms!!! feeling “Morrison” from yesterday, but felt pretty good.
UB/UB
UB/UB
10,10/UB
10,10/8,2
10,10/5,5

D.5×20 GHD

Shout out to Nick Rocco for his Jerk PR. Pretty cool to witness it.

Marshall Griffin
Member
Marshall Griffin

You guys are having too much fun without me

Nick Rocco
Guest
Nick Rocco

A. #318, PR by 13 lbs.

B. #70 kb/ #115 8/6 , 6/6 , 4+2/6

C. 9:44

D. 5 x 20 ghd

Procharged Mopar
Member
Procharged Mopar

Did yesterday’s today: based on 205# 1rm 70% 145 80% 165 90% 185 100% 205 110% 225 120% 245 125% 255 130% 265# (In 08′ I did 275 as a lifetime PB so the next 6 week cycle will be interesting) Low back still ailing. Now affecting leg and foot with pain. I went to an MD yesterday and he put me on 3 Advil 3x a day for 2 weeks to reduce inflammation and go from there. Joy. A. Push Jerk (leg hurts so didnt split) 115,135,165,185,205,215# (in 08′ lifetime PB was 225) B. 35×8 55×6, 55×6 75×6, 95×6,… Read more »

Procharged Mopar
Member
Procharged Mopar

Here is some of my homebuilt equip.
http://screencast.com/t/T66vmiqzIm

mrjling
Guest
mrjling

Oh, l like it

Matt Link
Member
Matt Link

A: Replaced this one with some technique work and front squats due to a bad wrist.

B: Used 50lbs DB(heaviest we had), and 185lbs for the good mornings.

C: 8:48

D: Completed.

Hunter Nickell
Member
Hunter Nickell

A. 255# 10# PR
B. 44# kb’s on ohd press x 8 reps
Good mornings x 6 reps 95, 115, 125
C. 11:57
D. 2 x 20 ghd situps

Corey
Guest
Corey

A) 205, went right to 220 F
B) #44kb for all
95/115/135
C) 10:59

Mark Buskas
Member
Mark Buskas

A. 225# shoulders were not feeling it early this am

B. 53# kb x6 reps, 135# good mornings x5 reps. First time doing tempo training, ouch.

C. 9:55, this lingering cold hit me hard in this one

D. Done.

Daniel Ward
Member
Daniel Ward

A. 235#. No PR, felt pretty heavy today. Perfect mechanics were not there as well. This is a goat

B. 50# DB/115# GM

C. 8:07

D. Done

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.