A.
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Prone GHD Plank (Left)
30 seconds of Single-Leg Prone GHD Plank (Right)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds

You should be able to complete this entire Glute Activation Circuit in less than 12 minutes. Move from one movement immediately to the next.

B.
In 20 minutes or less, build to today’s 1-RM Box Squat

Compare results to April 3, 2019.

C.
Three sets of:
Wide Stance Low Bar Back Squat x 3 reps @ 3311 @ 75% of 1-RM Box Squat

D.
Four sets for times of:
20 Box Jump-Overs (24″/20″)
10 Strict Handstand Push-Ups to 4″/2″ Deficit*
10 Thrusters (165/115 lbs)
200 Meter Sled Push (unweighted)*
Rest 4 minutes

*If you do not have access to a sled perfrom a 25/20 Calorie Row

E.
Three sets of:
Sumo-Stance Stiff-Leg Deadlift x 10 reps
Rest 90 seconds
Reverse Hyper x 15-20 reps @ 50% of 1-RM Back Squat
Rest as needed

If you do not have access to a Reverse Hyper perform Band Pull-Throughs.

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Tim Coffield
Member
Tim Coffield

D. 4:38 4:47 4:51 4:55 4:53

Megan Markee
Member
Megan Markee

D. 5:30/6:30/6:53/7:48
E. 125/50×20

Trevor Petrucci
Member
Trevor Petrucci

B. 355 (40 lb PR)
C. 265
D. 7:53
E. 185

Andrei Puchkou
Member
Andrei Puchkou

A. Skipped
B. Snatch E2MOM for 24 min:115-207PR!!!/210#PR!!!
C. Back squat: 6×[email protected]#
D. 8:45(By mistake did 400 m sled)/5:32(200 m sled)3” Deficit/155# Thrusters

Amy Maschue
Member
Amy Maschue

A. Done
B. 195
C. 145
D. box wod, partner workout

Yosef Cohen
Member
Yosef Cohen

A.done
B.up to 160kg
C.120kg all sets
D.4:30/4:30/4:40/4:40min thrusters 60kg the rest Rx row

tino
Member
tino

Love the consistency!

Samuel Woodman
Member
Samuel Woodman

B: Up to 465#, 425# last time. Felt good
C: Done at 225-315-225. First time low barring, was a bit strange
D: 2:56/2:58/3:14/3:39. 25 cal row. hspu (no deficit) 10s except last round 8-1-1; thrusters 6-4, except last round 4-3-3. Aka shoulders were tired last round.

tino
Member
tino

That last round!!

Douglas Gooch
Member
Douglas Gooch

A. Done
B. Up to 545. Box is high hitting slightly above 90.
C. 335 used a lower percentage due to high box.
D. Done with no deficit on SHSPU. Did 25 cal row. 3:45/3:40/3:32/3:34
E. Done

tino
Member
tino

Consistent! Now to get those Strict HSPU better!

Taylor Shramo
Member
Taylor Shramo

A: done
B: 405, 30lbs better than 4/3
D: 4:58/4:29
(135 thrusters, 45lb DB strict press for HSPU, row)
Happy to be in the gym 3 days straight, still working on getting the volume back.

tino
Member
tino

Great work this week buddy! Same again Friday and Saturday!

Wilson Hopkins (45-49)
Member
Wilson Hopkins (45-49)

A. Done
B. Up to 210Kg, same as last time. Not comfortable going higher alone in the garage.
C. 155Kg across all. Felt good so I did 5 sets.
D. Skipped. Shoulders are cranky today and tendons on elbows are flaring up. Giving arms and shoulders the day off and some TLC. Should be good on Friday.
E. Done. Subd banded leg curls. The pull through iterated my elbow.

tino
Member
tino

Enjoy your rest day and treat yourself to some body work if you can. You’ve earned it!

Don Durham
Guest
Don Durham

A.) Done
B.) 405#
C.) 305#
D.) Just over 6 minutes per round 115# thrusters and kipping HSPUS, 25 Cal Row
D.) 205# DL, 175# Reverse, and GHD situps (Summer’s Coming!)

tino
Member
tino

Abs are made in the kitchen 😛

Dante Tuscai
Member
Dante Tuscai

A. Done
B. 345 – less than April 3rd but didn’t really have the legs going into today so I’m not to worried.
C. 260
D. 4:30, 4:16, 4:08, 3:16 – Thrusters @ 145 and 25 cal row, the rest done as prescribed. Had to go ham to beat Brooke at the end lol so I probably should have just went a little faster the whole time.

tino
Member
tino

It’s not impressive when you win after you sandbagged the first 3 😜

Jake Swartwout
Member
Jake Swartwout

A. Done
B. 400 PR! Missed 405
C. 275
D. 4:02/4:03/4:14/4:49 No deficit for the strict HSPU and 25 cal row.
E. Skipped due to time.

tino
Member
tino

Great work on the box squat PR!!

Meghan Sabean
Member
Meghan Sabean

A. Done – enjoy this every week!
B. Up to 200#
C. Sets done at 145#
E. Deadlifts @ 105-115-125 (wow, really feel the glutes with stiff legged) and banded pull throughs.

tino
Member
tino

Working that posterior chain!

Alex Castellanos Garcia
Member
Alex Castellanos Garcia

A) Done
B) 450 lbs
C) 335 lbs
D) 4:17,4:21,5:39,4:35 i did strict hspu only i didnt see the deficit
E) done

Casey Metoyer
Member
Casey Metoyer

A. Completed
B. 245kg
C. 120kg
D. Wanted to get outside did a circuit with sled sprints and medball throws.. about 20 min in length
E. Completed @ 80kg & 110kg respectively.

Solid day!

tino
Member
tino

Catching some vitamin D! I like it!

Jess U
Member
Jess U

Made up yesterday 🤗
A) done
B) 155 for all. Jerks went up easy today
C) 9:51 Rx I LOVE workouts like this!!
stuck with 5+5 like an EMOM. I def could have pushed harder on some minutes. Now I know.
D) done

Thanks Tino! Hope your day has been so great!

tino
Member
tino

You’ve been LOVING it this week. I love it! nice work Jess, just need to trust your fitness a little more!

Roman
Guest
Roman

Hey!
A.Done
B.170kg
C.Did 2-3 reps at 120kg for 10 rounda
D.Scaled thrusters to 60kg
4.15”
5.00″
5.30″
5.52″
E.Done

joe t
Member
joe t

A. Done
B. 355
C. 265
D. 3:55/4:05/4:09/4:20 No deficit, row
10 minute run GG Prep

tino
Member
tino

Getting ready for GG, I like it!

Maxwell Reynolds
Member
Maxwell Reynolds

16 days buddy!

mendels99
Member
mendels99

B) up to 345 (10# better than last time) missed 355
C) did these a little lighter, at 225 because I am still getting used to the low bar position
D) 4:24, 5:03, 6:09, 5:48 with 135# thrusters and 2 ” deficit. I was pretty consistent except for the HSPUs falling off a cliff in the third and fourth rounds.

tino
Member
tino

Congrats on the Box Squat PR!

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.