A.
Back Squat
*Set 1 – 5 reps @ 75-80% of 1-RM
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 5 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 1 rep @ 90-95%
Rest 2 minutes between sets.

B.
For time:
30/20 Calories of Assault Bike (or 40/30 Calories of Rowing)
400 Meter Run
10 Front Squats (155/105 lbs)
20 Burpee Box Jump-Overs (24″/20″)
10 Front Squats (155/105 lbs)

  • Michele Vieux

    Warm-Up:

    Here are a couple of ideas that focus on activation and position for your warm-up today.

    A Simple Warm-Up For Your Next Squat Session
    http://www.crossfitinvictus.com/blog/simple-warm-next-squat-session/

    Try Some Squat Therapy To Improve Position & Focus http://www.crossfitinvictus.com/blog/try-squat-therapy-improve-position-focus/

    Since Set 1 starts at 75%, most people will likely need to get in some sets before hitting this number. A note on warm-up sets in case you need a little guidance here.

    Warm-Up Sets
    https://www.crossfitinvictus.com/wod/thursday-august-20-2009/

    Part A.
    The percentages for each set are mapped out for you today so no need to think about much except your actual squatting! I know it is very tempting to try for a 1RM but you will get the chance to do that very soon so be patient! Just follow the prescription today and be happy with anything you lift over 85% (which means you are recovering well from previous workouts). If you are struggling with 85% or less, hit me up for a chat so that we can get you back on track – it means that you are either physically tired or that your CNS is fried. Neither are good for training or overall health and wellness.

    Did you know that lifting heavy 2-3 days before a big event will boost your testosterone and growth hormone levels so that you preform better at that event? Just a fun fact for your lifting today, especially if you plan to do 18.3 on Friday. If you are going to do it Saturday, don’t worry, you’ll have the chance to lift heavy with another movement tomorrow! ☺

    During your rest periods is a great time to work on mobilizing your problem areas, especially those in the thoracic or shoulder areas. This is also a great day to do scapular activation drills. Here are some you might like to use:

    Y’s, T’s & W’s
    https://www.youtube.com/watch?v=SRo-mBPFBYY

    Reverse Snow Angles – Purveyors of Posture
    https://www.crossfitinvictus.com/blog/reverse-snow-angels-purveyors-posture/

    Wall Slides
    https://www.youtube.com/watch?v=GaP20t6ZOfU

    3 Simple Exercises To Get Your Scaps Jacked
    http://www.crossfitinvictus.com/blog/3-simple-exercises-get-scaps-jacked/

    Viking Sloth Press for T-Spine Mobility & Shoulder Activation (This is very advanced)
    http://www.crossfitinvictus.com/blog/viking-sloth-press-for-t-spine-mobility-shoulder-activation/

    Stay Balanced With Face Pulls
    https://www.crossfitinvictus.com/blog/stay-balanced-with-face-pulls/

    Xiaopeng
    https://www.crossfitinvictus.com/blog/xiaopeng/

    Powell Raises
    https://www.youtube.com/watch?v=BxK60HYw760

    B.
    Shoot for 10 minutes or less on this portion today. If any segment of this workout will take you more than 2 minutes, consider scaling the weight or number of reps to keep within that time domain. There is always the option of doing Fitness Part B instead which is this:

    30/20 Calories of Assault Bike (or 40/30 Calories of Rowing)
    400 Meter Run
    20 Goblet Squats
    40 Jumping Lunges

  • Sims

    A.
    Back Squat %
    5×110
    3×120
    1×125
    5×120 had to break off for today bc of my low back.
    I think I have to avoid this high load when it comes to back squatting.

    • Joey Maltais

      I hope your lower back gets better soon!

      • Sims

        I guess I have to leave the percentage a bit lower the next weeks (again). I will incorporate more sandbag squatting. Hopefully this helps.

        • Michele Vieux

          It should! Let me know if you need any other ideas.

          • Sims

            Thank you!

    • Candy Olkey

      Don’t know if you tried the Palloff Hold that Michele suggested yesterday. But my lower back was feeling tight after the squats so I tried it…WORKED…tightness is gone!

  • Michal

    A. 115/122,5/130/122,5/130/137,5.
    B. Subbed 500 m row for running. 7:32.
    AB +/- 45 s,
    Row ______,
    FS unbroken,
    BBJO unbroken but slow,
    FS 4-3-3.

    • Candy Olkey

      There is nothing slow about B…GREAT job Michal!

    • Ryan Bliss

      If 7:32 is slow, medium must be supersonic.

  • James Dalton

    A. Hit all upper %s based off 120kg 1rm, felt smooth.

    B. Dropped this as re-testing 18.2 tomorrow, and worked on scap activation. I think i have some upper cross syndrome, which drives a pretty weak overhead position, so this session was hard!

    Lacrosse ball pec work
    Bat wings at 1515 tempo
    Scap pullups

    Powell raise
    Ts and Ws

    • Joey Maltais

      Nice work on B! I have the same problem and this type of work has been helping my overhead mobility and stability a lot

      • James Dalton

        Thanks Joey, knowing it is likely to help is great when you’re feeling bad fetching the 5lb DBs!

        • Joey Maltais

          No shame in doing the right thing… and it will definitely pay off!

    • Chris Pugliese

      I most likely have the same problem. I can’t do the towel hold with my shoulders down. I have some work to do…good luck on the re-test!

  • Charlie Richardson

    A. Decided on overhead squat as I havent done that in a long time.
    5x 55kg
    3x 75kg
    1x 80kg
    5x 65kg
    3x 75kg
    1x 85kg

    B. 9:28

    • Sims

      OH squatting is a great idea! I will try this next time when it comes to heavy squatting.

    • Candy Olkey

      Great time on B Charlie!

  • Chris Pugliese

    Good morning, all…

    A. Off 335#…255/5, 275/3, 295/1, 275/5, 295/3, 310/1. All felt pretty good. 310 was harder n the way down than going up.
    B. 7:50; did row (1:32) and 100 12″ step-ups (~2:00). Everything else rx. UB bbjo and FS both round sets

    • Joey Maltais

      Nice work Chris!

      • Chris Pugliese

        Thanks, Joey

    • James Dalton

      Strong as always Chris!

    • thelonghorn

      Strong squat Chris!

      • Chris Pugliese

        Thank you!

  • Joey Maltais

    A. Based off 240# (up to 220). Felt good and strong. Floor slides x15 reps @2020 between all sets
    B. 8:25 Rx.
    AB took 1:40 (probably a PR for me)
    Ran on treadmill (hopping on it right after the AB was dangerous!!)
    Squats 6-4 / 5-5 (off rack, didn’t want to clean it being careful with teared hand)
    BBJO UB but felt too slow
    Great fun wod for them legs
    C. 6 min plank
    Banded scarecrow
    3×15 scap push ups/ scap pull ups

    • Chris Pugliese

      I think everybody’s bbjo will feel slow today…great job!

    • jorge gonzalez

      dude I wouldn’t have been able to go UB on the BBJO after smashing the legs like that. You killed it

    • thelonghorn

      I know what it’s like going all out on the AB and trying to do a box jump, I can imagine jumping on the treadmill is the same experience… dead legs. Great job today!

    • Candy Olkey

      Great work Joey!

      • Joey Maltais

        Thanks friend!

  • Mani Sadegh

    A. Up to 125kg (90%)
    B. 9:08 – subbed DBs squat with 2x24kg (thanks 18.2 for the idea)

    • Sims

      Good job Mani!

    • jorge gonzalez

      that’s some powerful squatting you’ve got going mani

    • Candy Olkey

      OMG…you did DB squats…I can’t even imagine setting DB’s on my shoulders yet…my shoulders have bruises on them…Nice work Mani!

      • Mani Sadegh

        Haha thanks Candy! The DB squats were actually ok, the burpees felt like hell!! (both today and 18.2)

  • thelonghorn

    Off script due to 18.2 on Sat/Sun and snatches yesterday. Heavy squats weren’t in the cards.

    Tabata:
    Push-ups – 83
    Kb swings 24kg – 86
    DUs (sloppy) – 175
    Sandbag squats 100# – 43
    Hs Walk – 88ft
    BMUs – 19
    Sandbag Carry 100# – done
    AB cals – 54

    • Joey Maltais

      Wow, that’s a ton of volume. Awesome work broski

      • thelonghorn

        I placed the BMUs toward the end to get some reps end under fatigue.. as expected they were much more difficult

    • Sims

      Wow, your stack is pretty high!

    • jorge gonzalez

      there’s volume and there’s “thelonghorn volume”, man that’s a ton of work

      • thelonghorn

        Ha, I always measure by time so today the workout felt short… only 32 mins total with maybe 5mins of warmup

    • David Franco

      I’m so glad I’m not the only one. Did 18.2 on Sunday, then those snatches yesterday and my legs are toast. How did those sandbag squats feel?

      • thelonghorn

        You are not alone. My quads were on fire during the sandbag squats, I fully admit I didn’t go hard on that one.

    • Chris Pugliese

      That’s a lot of stuff. Nice work. BMU’s at the end…ouch!

  • jorge gonzalez

    I think I’ll keep training with the senior athletes until the Open is done.

    A) For time:
    – 50/40/30/20/10 DUs
    – 50/40/30/20/10 sit ups
    – 10/8/6/4/2 Deadlifts 115 kgs
    Time: 16’31”

    Rx was double the reps on DUs and 125 kgs on the DLs, scaled the reps to be able to keep the pace. DUs were messy but I strung together more reps than yesterday; DLs were done in 5/5, 5/3 and UB in the other rounds. Man this was such a killer.

    B) For 14 minutes:
    – Row at recovery pace
    – OT2M 1 HSPU
    Rowed 2593 mts and completed all 7 HSPUs.

    I kept the rowing pace at 26-28 strokes per minute and ~2:10 for the 500 mts average. Took me around 20-25 secs to get off the rower, do the HSPU and then get back on, I was pleasantly surprised by how fluid these reps felt.

    • James Dalton

      Deadlift Annie sounds fun! Great performance Jorge.

      • jorge gonzalez

        thanks man, I had no idea this was a named workout

        • James Dalton

          I’ve made it a different one, technically it would be double annie with deadlifts 😀

        • James Dalton

          I’ve made it a different one, technically it would be double annie with deadlifts 😀

    • thelonghorn

      I’m pretty sure in a few years you’ll be running the advanced crew at your gym

      • jorge gonzalez

        thanks dude, i’m aiming to catch up to them by the time we are all in the masters +85 division XD

    • Joey Maltais

      Awesome job! Seems fun. I like B and might steal it later!

      • jorge gonzalez

        B feels just like the right sort of work after a heavy metcon like this.For the record, in B you should do 30% of your max unbroken HSPUs.

        • Joey Maltais

          Ok!! Thanks for specifying

  • Kelly Welborn

    A. [email protected]
    [email protected]
    [email protected]
    [email protected]
    [email protected]
    [email protected]

    B. 9:57
    Scaled front squats to 85#’s.
    I could have done 105 but I would’ve been there for far too long!

    • Chris Pugliese

      Great job, Kelly!

    • Candy Olkey

      Nice work Kelly!

  • Chris M.

    … short on time this morning so no ‘B’ …
    A. Back Squat as Rx
    5 x 285, 3 x 305, 1 x 325
    5 x 305, 3 x 325, 1 x 345

    • Chris Pugliese

      That’s a lot of weight

    • thelonghorn

      If you’re only do one thing, might as well squat 345, right!?

    • Michael Fontana, 40, 183

      Strong squats Chris.

  • Rob Schneider

    Day behind. Did 3/5 programming today

    A. Heavy snatch single every 2min for 20.
    #95
    135
    155
    175
    185
    195
    205
    215
    225
    235
    B. Alt. EMOM for 10 min
    5 hang squat snatch #155
    6 ring muscle ups.
    **dip started fatiguing on 4th rnd (3,2,1) and only got 3/6 in on the 5th round.

    • thelonghorn

      Strong squat dude

    • Michael Fontana, 40, 183

      Impressive on the snatches man, that is some nice work.

    • Teddy

      Nice work Rob, those are some pretty tough movements at that weight!

  • Jérémy Dagorn

    A. 5×225 / 3×245 / 1×255 / 5×245 / 3×255 / 1×275
    B. Front-squat at 115# – 8:27
    AB took 1:40
    Burpees were slow.
    FS unbroken.

    • Candy Olkey

      Way to go UB on those FS…they were tough after rowing (AB for you) and running!

      • Jérémy Dagorn

        Yeah, that is why I went with #115. I considered 135# but I was pretty sure I wouldn’t be able to go unbroken.

  • Christian Hays

    Ran 5k then yesterday’s Snatch emom
    75,85,95,105,115,120,125,130 and 135×2—all power snatch

  • Jay Pennypacker (M/54)

    A. 275/295/305/295/305/320

    B. [email protected]# & 16 BBJO @ 24”
    40 cal Row 2:03=562 m
    Total time 8:06. FS both UB
    Great workout today Michelle!!

    • Candy Olkey

      UB FS…Nice work Jay!

    • Michele Vieux

      Great job to YOU!

    • Michael Fontana, 40, 183

      Nice work, smoked that METCON

  • Evan Linney

    A. 225, 240, 255, 240, 255, 275
    B. 15:32
    Have been extremely overwhelmed lately and not working out. This hurt but felt sweating it out felt super good at the same.

    • Candy Olkey

      Keep up the good work Evan…you know how beneficial gym time can be on the body, mind and soul!

    • Michele Vieux

      Good to see you back in action! Remember to ease back into it so you can continue to train regularly. Let me know if you need anything!

      • Evan Linney

        Thanks Michelle, hopefully I can keep up consistent workouts.

  • Fernando Bautista Quinteros

    A. Used 130 kgs as RM. Used percentage on the right hand side.
    As RX’d 10:19 really sluggish.
    Row took me 3:11.

    • Candy Olkey

      Way to stick with it Fernando…you finished and that’s what matters!

  • José Montañez

    A.
    Set 1 – 315×5
    Set 2 – 330×3
    Set 3 – 355×1
    Set 4 – 330×5
    Set 5 – 355×3
    Set 6 – 395×1

    B. 9:25 (AB was not working, so I rowed). Everything else was Rx. Geesh, I really hate burpees lol.

    Sorry, I forgot to post yesterdays workout but, I did do it! Promise! 😁

    • Candy Olkey

      HOLY HELL BACK SQUAT JOSE…NICE!!

    • Michele Vieux

      So strong!

    • Michael Fontana, 40, 183

      Strong man, strong, well done

  • ColoradoLivin

    A.) bulg split squats up to 70 lbs dbs

    B.) 9:00 on the dot. 120 lb squats, RX on box jumps. Lost a little time on the transition to the treadmill. Felt like I had more in me on this one. I think an 815 was doable.

    • Ryan Bliss

      Wow. Heavy BSS.

  • Candy Olkey

    Started out today with 1 set of
    Squat Therapy
    Banded hip flexor stretch x 60s
    banded dead bug iso hold x 60s
    banded clam shell iso hold x 60s each side
    band fire hydrant iso hold x 60s each side
    banded monster walk x 12 steps forward and backward
    banded lateral walk x 12 steps each direction
    ***Thank you @michelevieux:disqus all of that made the squats sooooooo much better!
    Back Squat Warm Up EMOM x 3 reps @ 85#, 105, 135
    A. Back Squat
    145# x 5
    155 x 3
    165 x 1
    155 x 5
    165 x 3
    175 x 1
    ***Shoulder mobility between sets
    B. RX with 30 cal Row – 8:52
    Row – 2;03
    Run – OUTSIDE (little chilly but it felt good!!)
    FS – 6/4, 6/4
    BBJO – UB
    ***Palloff Hold to help with tight lower back
    C. 3 sets
    GHD full ext sit ups x 20
    Side plank reach unders x 20 each side
    Ab mat sit ups x 20
    Russian twist w/ 20# DB x 40

    • Ryan Bliss

      You really pu in the work for that core. Good work, Sister.

    • Michele Vieux

      Glad the warm-up helped!!

    • Joey Maltais

      Your core warmed up yet? Lol great work

  • JT

    Test for work:
    Max anchored sit ups 1m: 47
    Max push ups 1m: 53
    Max strict pull ups unbroken: 19
    1.5 mile run: 10:53

    • Ryan Bliss

      Nice. That is great on all counts. Really impressive with the run and the pull-ups.

    • thelonghorn

      Come on, no sprint!? Those are some great scores.

      • JT

        No sprint, I’d do rounds of sprints over that mile and a half though.

        • thelonghorn

          We have to do a 300m sprint between the sit-ups and push-ups… it just makes the 1.5mi more painful. Your push-ups are legit bro.

          • JT

            Thanks

    • Chris M.

      Did you pass the test? I’d assume so those are some impressive numbers.

      • JT

        I did

    • José Montañez

      Awesome!

  • Michael Fontana, 40, 183

    Got back into back squats today, and it felt good
    A.
    1 – 225
    2 – 260
    3 – 295
    4 – 275
    5 – 315
    6 – 340
    B. 9:03 Rx’d, man 155 got heavy quick

  • Mike W.

    A: 195/220/235/220/235/250

    Felt strong. Bar didn’t slow much at 250. I smell a PR coming…

    B. Scaled to 135#: Burpee box jumps hurt. But I’m getting better. My bike and run are MUCH improved!

    I bet it’s the new shoes… (Got the new Invictus Metcon 4s!).

  • Dustin C.

    A. 275/285/315/275/285/315
    B. As Rx 7:43
    Even ran outside with the dang snow ⛄️

    • Teddy

      What a beast!!! 👊🏽🌨❄️

    • Michael Fontana, 40, 183

      Impressive work man

  • Colton Davis

    A- 295/315/340/315/340/370 wanted to hit old 1 rm
    B- 7:34 rx

    • Michael Fontana, 40, 183

      That is an impressive squat.

  • Wes in Denver

    Vegas hotel fitness area.
    A) Squats in a smith machine. 250, 265, 280, 265, 280, 300
    B) no idea on time. Row instead of bike. Used 75# DBs for squats. Were really hard to swing up to shoulders together.

    • Ryan Bliss

      Vegas now? You on tour? Now you are pretty close.
      Way to make it happen, Wes.

      • Wes in Denver

        Hahaha. Just a weird two weeks of travel.

  • Teddy

    A. Back Squat
    — 275 x 5
    — 300 x 3
    — 315 x 1
    — 300 x 5
    — 315 x 3
    — 340 x 1

    B. Rx: 7’25” — huge win on the Assault Bike for me. Goal was to go nuts, like Lego Batman nuts, and was off the bike at 1’25”. My legs were so shot after that I pretty much galloped those 400 meters.

    Fun.

    • Michael Fontana, 40, 183

      dude, smoked that METCON

    • Chris M.

      Dude didn’t you blow a knee like a few weeks back? Animal – truly.

    • Chad Evans

      Who never skips leg day? Batman! Neither does Teddy. Huge numbers buddy!

    • Dustin C.

      “LEGO Batman nuts” love it crushed it brother!

    • Nathan

      Wow

  • Chad Evans

    Legs were a little smoked from 18.2 yesterday and the weekend. I want to hit these squats strong so changed it up a bit today and will get them in tomorrow.

    A. EMOTM 20 min (5 sets ea)
    Push-ups x20
    KBS x20
    Pull ups x10
    Hollow rock x:45

    B. Tabata Double Unders

    • Teddy

      That’s a nice combo for A. brother👌🏽

  • Britt J

    This was not gonna happen not ready for BS yet

    Lateral step out
    Crabby squat walk
    Monster walk fwd/ back

    For time (sat modified)
    500m row
    15 American KBS 35#
    30 abmat sit-ups
    200m run
    30 abmat sit-up
    15 KBs
    1000m row
    15 KBs
    30 ab sit-ups
    200m run
    30 ab May sit-ups
    15 KBS
    500m row
    17:34

    3 sets
    Side plank hip and 10 reps each side
    Bridge with hip and slow reversal 10 reps

  • Ryan Bliss

    18.1….finally. 😮

    Rx: 7+4. 228. I was guessing around 230 so I am pretty happy with that. The press work yesterday wasn’t the best thing but I just had to jerk pretty solid with the DBs to make sure they went up. Quick singles on the last 2 rounds of T2B.

    • Chad Evans

      Great score Ryan! Well done!

      • Ryan Bliss

        Thanks, Chad. That was a long 20 minutes but it was good.

  • Janelle Hudgin Winston

    Home with yet another sick child. Will it ever end?
    Couldn’t do A at home. No rack and not enough weights… 🙂

    B. Had to row instead of AB
    8:44
    I realized after I ran that my timer had paused because I changed songs, so I had to do the run again. Then I had to move the box back and forth out of the way, because my space is tiny. (I can’t wait to move!)
    C. 3 x
    10 z press 20# DBs
    10 Mostly strict CTB.

    Tried for a strict HSPU, but I could only get up about an inch. Still, it’s an inch more then I used to be able to do.

    • Ryan Bliss

      Some days are like that, even in Australia. Despite it all you made it happen. It doesn’t end, Janelle but your capacity increases so the blessings become easier to carry. Keep it up!

      • Janelle Hudgin Winston

        Thank you Ryan 🙂 Encouragement is always welcome after days like today!

  • Wavy_Dave

    A. 225, 245, 265, 245, 265, 280

    B. 9:09 – front squats and burpees got to me

  • Luke Tipton

    Luke
    A. 225, 240, 255 (Only had time for 3 sets)
    B. 10:07 (w/ row. Our setup also adds roughly 30s+ to each 400m)

  • Rob Schneider

    A. #315, 330, 350, 330, 350, 370
    ***stayed on the lighter side of %
    B. 8:30 rx with 40 cal row

  • David Franco

    A. Up to 265lb.
    B. 9:17. 40 cal row. Scaled fs to 135lb. Messed up and did box jump over w/out burpee. AAARRRGGHHH!!!

  • Nathan

    A. 275, 305, 325, 305, 325, 345
    B. 9:37… Only 35 cals on the rower though…capped it at 2 mins. Front squats felt better than I expected