This week will be an opportunity to reset both physically and mentally after 5 weeks of the Open. Please take this time to rest and rehab any niggling injuries, aches or pains so that you feel great going into the start of the next cycle beginning April 1.

A.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there. You’ll have lots of opportunities over the upcoming weeks to hit new 1-RMs if and when your body is feeling good, so don’t push when your body isn’t responding to the stimulus.

B.
Every 2 minutes, for 20 minutes (10 sets):
Clean
*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80%
*Sets 7-8 = 1 rep @ 90%
*Sets 9-10 = 1 rep @ 95%

C.
Against a 2-minute clock…
15/10 Calorie Assault Bike
15 Kettlebell Swings (32/24 kg)
Max Dumbbell Box Step Overs (50/35 lb to 24″/20″)
Rest 2 minutes and repeat for a total of FOUR sets.

D.
Two sets of:
100-Meter Suitcase Carry (Left Arm)
Rest 60 seconds
100-Meter Suitcase Carry (Right Arm)
Rest 60 seconds

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Dave Cormier
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Dave Cormier

A. Up to 270

B. Up to 215, feeling pretty gassed and failed 225 twice

C. 7 / 7 / 8 / 9

Kryssie Chandler (45-49)
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Kryssie Chandler (45-49)

A. Up to 180
B. Up to 150
C. 14/12/12/14
D. done with 53#

Jess U
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Jess U

Super long/late day at work, but one of my students got an award! Just took the puppy running today but I’ll do this tomorrow 🤗
Hope ymtoday was wicked awesome!

Yosef Cohen
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Yosef Cohen

A.done based on 140 RM

B.70 to 110kg

C.done Rx (box step over ‘20) 8,6,6,5reps dumbbells 22.5 kettlebell 32kg

joe t
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joe t

A.
215/235/255/275/290
305/315/325/335/365miss
B. 185/225/255/285/295miss
C. 7/4/4/4
D. 32kg KB

Chris Hoptowit
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Chris Hoptowit

Monday- 19.5 finished in 16:37 Rx
Elbow felt great and am starting to feel the rhythm and strength come back.

Today- Front squats up to 90ish% which is 275# legs were still like a baby dear an stopped there.

Cleans felt better though after front squats up to 90% Worked up in weight starting at 145-225 focusing on my pull an keeping my arms straighter an longer before I pull.

Skipping parts C&D have a YMCA basketball tonight.

Trine Petersen
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Trine Petersen

A: hip thrusters.
B: up to 65kg
C: 16, 15, 16, 17 reps
D: done.

Andrej Pravda
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Andrej Pravda

Every minute, on the minute, for 5 minutes: Front Squat *Set 1 – 2 reps @ 60% 80kgs *Set 2 – 2 reps @ 65% 86kgs *Set 3 – 2 reps @ 70% 92,5kgs *Set 4 – 1 rep @ 75% 100kgs *Set 5 – 1 rep @ 80% 106kgs Rest one minute, and then… Every two minutes, for 10 minutes (5 sets): Front Squat *Set 6 – 85% x 1 rep 112,5kgs *Set 7 – 85-90% x 1 rep 116kgs *Set 8 – 90+% x 1 rep 120kgs *Set 9 – 90+% x 1 rep 125kgs *Set 10 –… Read more »

Joaky
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Joaky

A. Every minute, on the minute, for 5 minutes: Front Squat *Set 1 – 2 reps @ 60%: 70kg *Set 2 – 2 reps @ 65%: 80kg *Set 3 – 2 reps @ 70%: 90kg *Set 4 – 1 rep @ 75%: 100kg *Set 5 – 1 rep @ 80%: 105kg Rest one minute, and then… Every two minutes, for 10 minutes (5 sets): Front Squat *Set 6 – 85% x 1 rep: 110kg *Set 7 – 85-90% x 1 rep: 115kg *Set 8 – 90+% x 1 rep: 120kg *Set 9 – 95+% x 1 rep: 125kg *Set 10… Read more »

Tino Marini
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Tino Marini

💪🙌

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.