A.
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%

B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar

164
Leave a Reply

avatar
32 Comment threads
132 Thread replies
0 Followers
 
Most reacted comment
Hottest comment thread
34 Comment authors
BryanMike SlagleDavid FrancoNathanChad Evans Recent comment authors
newest oldest most voted
Bryan
Guest
Bryan

A. Bryan – 165#, 180#, 190#, 205#, 215#, 230#.
B. Bryan – run 2.5 miles.

David Franco
Guest
David Franco

A. 195×5/210×5/225×3/240×2/255×2/275×1/280×1 new PR/275×1
B. Rx. 3rd +31 DU.

Nathan
Guest
Nathan

Did the booty warm-up Michelle posted…wow hello hot buns

A. 270, 285, 305, 325, 345, 365, 365, 365(f)
B. Subbed thrusters for wall ball shots, and toes to rings since I don’t have a pull-up bar yet…

Janelle Hudgin Winston
Guest
Janelle Hudgin Winston

A. Back squat.
Worked from 145 to 210. Matched my PR. I had one set left but got worried and let it get in my head so I didn’t push it.
B. 5 rounds 40 DU
DU unbroken until round 4 when my handle flew off. Retrieved the screw and continued on.
3 rounds of TTB unbroken. Last two had to do 8, 2
Wall ball was 10/10 every round.

Mike Slagle
Member
Mike Slagle

Great work! 210 is incredible! Way to push through B too.

Janelle Hudgin Winston
Guest
Janelle Hudgin Winston

Thanks Mike 😁

Chad Evans
Guest
Chad Evans

A. Back Squat 250 x5 270 x5 305 x3 320 x2 330 -F 3 sets x5 @ 255 B. AMRAP 12 40 DU 20 thrusters @115×2 sets/95 x2 sets 10 T2B 4 rds No mojo today. Squats session was frustrating. Not where it should have been. These have been really hard the last few sessions. They weren’t going anywhere so dropped down to 255 to get some work in. B was tough. Shoulders started to burn after 2nd round so had to drop the weight to keep a decent pace. Got back from a 10 day holiday yesterday. Normally I… Read more »

Teddy
Guest
Teddy

Holy moly Chad that’s an intense AMRAP!

Ryan Bliss
Guest
Ryan Bliss

Welcome back. Subbing 20 thrusters at 115 is not exactly equal to 20 wall balls at 20lbs. That sounds like some sort of punishment. 🙂

Chad Evans
Guest
Chad Evans

Ya, i might have been a bit too eager getting back into it 😉

Silas Schadegg
Guest
Silas Schadegg

Yesterday’s:
A. 135,165,170,175,180
B.went with a 1:50 rest, the C2B were pretty good. Was able to string together 5 at a time.

Today:
A. Post surgery PR at 310!
B. 4+52

Just started a framing job last week, so I am tired!

Alex Irani
Guest
Alex Irani

From noon class:
275/295/315/365/385/405/425/445

Percentages are a little off. Haven’t 1RM in a very long time and felt better today than last squat days. Last squat day I was going off 415 1RM.

Did fitness for part 2. Finished 2 full rounds plus 3rd round of ass bike

Chad Evans
Guest
Chad Evans

Huge squat man! Nice job!

Ryan Bliss
Guest
Ryan Bliss

A: From 250
175/185/200/215/225/240/240/240
Felt really good but stayed at 95% to make sure my form was spot on. I think I can hit around 270…next time around.
B: subbed 60 SU for 40 DU
5 rounds. Was just picking up the rope to start 6.

Eric S
Guest
Eric S

Snatch deadlift + low hang snatch 4×2: 165lbs
Pause front squats 1×2, 2×1: 225lbs
I was supposed to do 4×2, but the Front squats bout’ broke me in half after “heavy” cleans and back squats, then running yesterday.

Then:

AMRAP 12:
40 DUs
20 WB
10 T2B

5 Rds + 52 reps

So an interesting thing happened, after putting a new cable on my rope, I left it about a foot longer and all of a sudden double unders are much much easier. I’ve been doing this for about 4 years now and I just figured out the correct rope length. :/

Teddy
Guest
Teddy

Nice observation on the jump rope brother! Question: how short was it before? Was it about armpit level, or shorter?

Eric S
Guest
Eric S

Thanks man! Nipple level before, now it’s about armpit/shoulder height. I’ve probably doubled my speed b cause I don’t have to jump as high to get over the rope. It’s really strange.

Ryan Bliss
Guest
Ryan Bliss

I’d certainly call that a win.

Dustin C.
Guest
Dustin C.

A. Based off of 360…went up to 345
B. 5+46 my feet got pretty cramped up
C. 100 walking lunges with 50lb dbs

Joey Maltais
Member
Joey Maltais

Solid day my friend!

Rob Schneider
Guest
Rob Schneider

A. #290/315/330/350/375/380/380/380
B. Rx 5+35

Wes in Denver
Guest
Wes in Denver

You’re strength….. could you please share some?

Rob Schneider
Guest
Rob Schneider

hahah you got the same strength as me now brother, its called dad strength 😉

Jay Pennypacker
Member
Jay Pennypacker

A. Substituted front squats:
195/205/220/235/250/260X3 = 96%
B. Rx 3 rounds

Candy Olkey
Member
Candy Olkey

Warm up with banded hip flexor, dead bugs, clam shell, fire hydrant, pallof hold for 1 min each, monster walk, lateral walk for 15 steps each direction. A. Back Squat warm up x 10 @ 85#, 105 Based off 180# 135×5, 145×5, 155×3, 165×2, 170×2, 175×1, 180×1, 185(f) B. AMRAP 12 min – 4R + 24 DU 40 – DU 10 – Thrusters @ 75# 10 – Box Jumps Rounds 2 & 4 of DU were awful, BJ’s UB (rebound), but my goal was to get all the thrusters UB and I did!! C. 9 Min Plank Challenge (1:30 in… Read more »

Chris Pugliese
Member
Chris Pugliese

Niiicce!!!

Wes in Denver
Guest
Wes in Denver

Good work Candy! How was that beauty of the plank challenge. In college (I cheered), our strength coach had us plank as long as possible; I think a few went in the 6 or 7 minute range!

Candy Olkey
Member
Candy Olkey

I definitely could not plank that long in 1 position. ..especially on my hands or elbows…for some reason I get very light headed and dizzy after like 2 min. It doesn’t happen with side plank or super woman or bridge…strange.

Wes in Denver
Guest
Wes in Denver

That is weird! Easy question: are you breathing while planking? But I think the more practical question is: where is your head position? Is it in line with your spine?

Candy Olkey
Member
Candy Olkey

I think I’m breathing…lol never really concentrated on it…usually focus on keeping the body tight and then once I start to feel “fuzzy” I try to think about anything else other than planking. I also try to keep my head moving…such is that I look around the garage. ..that kinda helps with the dizziness.

Joey Maltais
Member
Joey Maltais

Wow! All those thrusters UB is amazing! Really awesome that you were able to hit your PR today too. I don’t know where you found that B but it’s pretty cool. I need to do that 9 min plank soon lol

Candy Olkey
Member
Candy Olkey

I know some AMAZING people that are very good to me…and I appreciate and look up to every single one of them! Thank you my friend !
The thrusters were tough…but I told myself that if I had no shoulder pain then I had to go UB! My quads will hate me for the next 2 days…but I’m good with that!

Joey Maltais
Member
Joey Maltais

Very well done, that took lots of mental fortitude. You are crushing it!

Luke Tipton
Member
Luke Tipton

Luke
A. 225,240,260,270,290,305,315,325
B. 5+60

Anika
A.
B.

Matthew Allison
Member
Matthew Allison

Wow, you guys both killed it!

Luke Tipton
Member
Luke Tipton

(A) Thanks! I was happy with my score until Luke beat it:) It was a breather!

Chris Pugliese
Member
Chris Pugliese

Great job – both of you!

Luke Tipton
Member
Luke Tipton

(A) Thanks! You too!

Joey Maltais
Member
Joey Maltais

Great work guys! You destroyed this

Austin Kline
Guest
Austin Kline

A.
Front Squat
*Set 1 – 5 reps @ 235
*Set 2 – 5 reps @ 250
*Set 3 – 3 reps @ 265
*Set 4 – 2 reps @ 280
*Set 5 – 2 reps @ 295
*Set 6 – 1 reps @ 310
*Set 7 – 1 reps @ 315
*Set 6 – 1 reps @ 320

B.
Rx – 4 complete rounds

Wes in Denver
Guest
Wes in Denver

Nice front squat numbers!

Janelle Hudgin Winston
Guest
Janelle Hudgin Winston

Nice work!

Michael Fontana, 40, 183
Guest
Michael Fontana, 40, 183

Legs were sore today, but they opened up nicely during the squats.
A. 250/265/280/305/320/335/345/360
B. 4 rounds + 60 reps RX – legs were smoked after squats, upset that I did not get 5 rounds, DU’s were crisp, but just had to break up to 2×20 after the first round. WB shots were also a pain today.

Chris Pugliese
Member
Chris Pugliese

That’s some serious weight

Shaun Gross
Member
Shaun Gross

Back squats – 125kg x5, 135kg x 5, 145kg x3, 155kg x 2, 165kg x2, put on a belt, 170kg x 1, 175kg x 2 x 1. Pretty tough.

Metcon – 5 rounds on the dot.

Michele Vieux
Admin
Michele Vieux

Nice work!

Chris Pugliese
Member
Chris Pugliese

Great job!

Philippe Barraud
Guest
Philippe Barraud

A 305, 325, 350, 370, 390, 415, 415, 415
B 3 round in 11:50

Michael Fontana, 40, 183
Guest
Michael Fontana, 40, 183

You are strong – well done

Michele Vieux
Admin
Michele Vieux

Seriously strong! Impressive!!

Chris Pugliese
Member
Chris Pugliese

Those are big numbers, Philippe. Congrats!

Wes in Denver
Guest
Wes in Denver

I’d love to have the 400+ squatskies!

Philippe Barraud
Guest
Philippe Barraud

Thanks. For future reference I subbed 45# thruster for wallball

Teddy
Guest
Teddy

Yesterday’s:

A. Bench Press x 5 reps: 135/145/155/165/175

B. 3 Rounds for Time
— 500 Meter Row (Goal: under 2’00” each round ✅)
— 20 C2B Pull-ups (Goal: unbrokenness ✅)

Rx: 2’51” / 3’08” / 3’16”

Will do today’s workout later tonight. I have a sad feeling thrusters will be 18.5. If it is, I quit crossfit.

Dustin C.
Guest
Dustin C.

Quit for that day….haha nice job teddy!

Ryan Bliss
Guest
Ryan Bliss

Way to go UB on B!

jorge gonzalez
Guest
jorge gonzalez

if you quit crossfit, will you pick up zumba? 🤔🤔🤔🤔

That B is impressive hermano

Joey Maltais
Member
Joey Maltais

Killed B – well done muchacho

Matthew Allison
Member
Matthew Allison

Bro, I fully believe you’re knee will break the thruster this time! Btw, nuts is 60 C2B unbroken for funsies

Chris Pugliese
Member
Chris Pugliese

That’s some really good work, Teddy.

Janelle Hudgin Winston
Guest
Janelle Hudgin Winston

I aspire to be like you on CTB! I feel this will be my main focus for the next three months.
Thrusters. I know! Blah. I’ve set myself that is will be bad but it’s the LAST one! Yippeeeee!
I am glad I signed up and made myself do this because it’s shaken me out of my comfort zone.

Teddy
Guest
Teddy

It’s still hard for me to get over that mental hurdle ever since I tore my knee doing thrusters.

I should have signed up, but looking back maybe it was a wise choice because I’ve been feeling pretty beat up for these workouts. Both my quads seized up as soon as I got home tonight because of all those WBs!

You’re doing a great job though sister—you and Candy consistently keep us fellas on our toes 👊🏽

Wes in Denver
Guest
Wes in Denver

Thanks Michele for the squat warmup. I think it helped getting them fired. A) 330# which is a garage PR (based today off 330) B) 5 + 60 Almost had six rounds, T2B slowed me down – WBS 20, 20, 20, 15/5, 15/5, 20 For anyone or Michele, I have no variety in my daily warmup. What is everyone else doing for their garage gym warmups? Following a program or just warming up how ever you feel like? I really enjoy the warmups at the box I go to when I drop in, but it’s already programmed for us. I… Read more »

Michele Vieux
Admin
Michele Vieux

I can definitely continue to post ideas in my comments and will try to add a little more variety. Besides focusing on ROM and activation for the parts you are using, you can always throw some Oly or gymnastics skill work in to finish it off.

What is everyone else doing for their warm-up ideas?

James Dalton
Member
James Dalton

I go for common mobility areas I know I need help with (e.g. ankles, scaps), then specific mobility for A and B. Then Burpees of course. If it’s conditioning only I’ll then move through the movements at race pace for a small portion to get a feel for pacing.

Joey Maltais
Member
Joey Maltais

I usually start off with a 500m row, 2 min of AB at a moderate pace (approx 0.7mi) or some DU just to get my heart pumping a little. Then I move on to warm up whatever movement we are working on (using light weights and stretching). I should probably warm up a little longer and incorporate some other stuff but that’s my “usual”.

Matthew Allison
Member
Matthew Allison

I always jump on the AB and do a Tabata, 40 cals in 4 mins to warm up the joints. I always do a lot of hip and shoulder opening movements/stretches because those are my tight areas. Throw in some banded scarecrow, and scalp/shoulder stuff with bands, etc. Then on to movement specific warmup stuff per the day’s part A. My warmup is at least 15mins and of course I consume cold-brew throughout

Chris Pugliese
Member
Chris Pugliese

15 minutes for me too. Can’t do anything without the body being able to move.

Chris M.
Member
Chris M.

I typically wake up, drive to the gym, change and sneak attack my system with ‘A’ before my brain wonders “what about a warm up?”

Matthew Allison
Member
Matthew Allison

Ha, so this is the secret to success!

Janelle Hudgin Winston
Guest
Janelle Hudgin Winston

LOL! My approach is very similar. 🙂

jorge gonzalez
Guest
jorge gonzalez

I tend to do the box’s class warmup before going my merry way and doing whatever I tackle, they are usually varied enough for me to get the grease moving; what I always try to do is shoulder mobility before doing anything else; like PVC rotations, light strict pressing and some scap pull work

Michael Fontana, 40, 183
Guest
Michael Fontana, 40, 183

Dude smoked B today, well done.

Wes in Denver
Guest
Wes in Denver

Ha! Thanks. Michele said go for six, so I tried. First round was like 1:30, then slowly trailed off from there. My shoulders were pretty tired; I think from doing lots of scap work the last week (something they aren’t used to).

Chris Pugliese
Member
Chris Pugliese

Congrats on both. You crushed it!

Abby
Guest
Abby

I too have a home gym and I have just recently started to up my warm up game. I have been getting on the AB for 5 minutes, I use my slingshot to do good mornings and squats then some shoulder warm ups with 5 pound weights, maybe some ankle stretching if needed then I warm up the oly/barbell movement for the day. Mine should be longer too so I’d love to hear ideas and I also love Michele’s warm up/activation advice! It’s been so helpful!

Rob Schneider
Guest
Rob Schneider

I hear you on that brother. I just hop into the workout. If strength is first I might take more sets at lighter weights to warm up before the first set. If its a retcon and involves shoulders like c2b or muscle ups, I’ll do some pass-throughs and maybe some band work.

Wes in Denver
Guest
Wes in Denver

Sounds like we’ve uncovered the ugly part of working out at home… the warmup! Haha.

Eric S
Guest
Eric S

I actually have this same problem.

Jared Enderton posted a general weightlifting warmup on instagram awhile back that I follow very, very loosely. But ya, I have zero variety in my warmup. I would love some suggestions.

Joey Maltais
Member
Joey Maltais

I forgot to mention, whenever there is cleans I use this warm up:
https://www.crossfitinvictus.com/blog/a-how-to-on-warming-up-for-the-clean/
And for snatches
https://www.crossfitinvictus.com/blog/a-how-to-on-warming-up-for-snatching/
For snatches I use 15#-45-65 instead of 45-95# though. Love those warm ups they always get me good to go

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.