Clean Technique Warm-Up
(5 reps of each, three times through the complex with barbell)
Clean-Grip RDL
Clean Pull from Below Knee
Front Squat
Hang Power Clean
Clean from Below Knee

Followed by…

One set of:
115/75 lb Power Clean (no foot movement) x 3 reps
Rest as needed

One set of:
135/95 lb Power Clean x 3 reps
Rest as needed

One set of:
155/105 lb Clean x 3 reps
Rest as needed

Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 1.1.1
(rest 2-3 seconds bewtween singles)

Build to today’s heavy triple, and then…

Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 1.1
(rest 2-3 seconds bewtween singles)

Build to today’s heavy double, and then…

Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 1

Build to today’s heavy single.

Every 2 minutes, for 6 minutes (3 sets):
Halting Clean Deadlift + 2 Clean Pulls @ 95-105% of 1-RM Clean

Handstand Play Time:

Spend 10 Minutes working on handstands. If you feel confident with handstands then explore new ways to challenge yourself. Stairs/ramp, weave through cones, walk sideways, or walk backwards.

Every three minutes, for 15 minutes (5 sets):
20/15 Calorie Row
15 Handstand Push-Ups*
10 Deadlifts (275/185 lbs)

*If you are not interested in competing in the Open or other online qualifiers, we would advise substituting the kipping handstand push-ups for 10 strict handstand push-ups – the pounding on your cervical spine isn’t worth the risk unless you’re preparing for the movement to be tested in competition.

For completion:
400 Meter Farmer’s Walk

Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your grip, so embrace the slow grind of the walk and don’t get in a hurry.

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Justin KuharAndrej PravdaBobbyEric Villasenor Recent comment authors
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Nicole Mergenthal
Nicole Mergenthal

A. 180×3 190×2 195×1
B. Up to 210
D. Each round 2:20-2:30


A. 58,73,80kg
B. 90kg
C. Done
D. 2:30-2:30-2:30-2:50-3:10 did with 10 strict hspu
E. Done 16kg

Andrej Pravda
Andrej Pravda

A. Power Clean x 1.1.1 @80/ 85/ 90kgs
A. Power Clean x 1.1 @92,5/ 95/ 97,5kgs
A. Power Clean x 1 @100/ 102,5/ 105kgs (missed)
B. 110kgs
C. Done
D. This time I trusted my fitness and went Rx, oh my gosh my glutes ! But I’m so surprised 🙂
1:48/ 1:58/ 2:24/ 2:40/ 2:53
E. Done @2x32kgs

Justin Kuhar
Justin Kuhar

Did the snatch and bench from yesterday and today’s metcon.

A. 2Snatch pull+2hps+2ps up to 75kg no squatting to save knee after the 19.2 killed it

B. Bench press
[email protected] [email protected] [email protected] [email protected] [email protected]

C. Handstands walking

D. 1:45/1:45/1:54/2:04/2:02

E. 38kg kB

Eric Villasenor
Eric Villasenor

Today was super kind to my shoulder. I was happy to train today.
A. Up to 225.
B. Up to 275
C. Skip. Shoulder.
D. Done. Subbed HSPU for V-ups.
E. Done with 16kg. Will increase weight next time. Goal was to not put the weight down.


Warm up done
A. 185/205/225
B. 330
C. Done
All hspu unbroken which is good for me
E. Done with 32kg

Thomas Lopez
Thomas Lopez

Clean Warm Up done
A) 3×90/100/110
B) Done at 137,5
C) Done
D) 1’41/1’39/1’44/1’45/1’44
row around 53 seconds
DL: 3×5/5; 1×6/4; 1×10
E) done with 32kg KB’s


1.1.1= 105kg
1.1= 116kg
1= 120 fail twice then 120kg and PR !!


Work on free hspu (2reps) and classic handstand walk

Hspu unbroken except one time 10/5
Hard for my back on DL (30 second each time for DL)

Done with 2x32kg kb


Warm up done
A) 45/50/55 kg
50/55/60 first rep in power but the second one was in squat
55/60 failed twice
B) 70/75/80
C) done with obstacles
D) scaled deadlift to 60 kg and did 10 hspu
E)done with 20 kg kb

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.