Warm-Up.
Every 90 seconds, for 9 minutes (2 sets) of:
Station 1 – 30 seconds Bear Crawl + 30 seconds Plank Shoulder Taps
Station 2 – 30 seconds per side of Rotational Medicine Ball Throws
Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)

Then…

Every 2 minutes, for 30 minutes (3 rounds) of:
Station 1 – 400 Meter Run
Station 2 – 30 Wall Ball Shots (20/14 lbs)
Station 3 – 400 Meter Run
Station 4 – 30 Pull-Ups
Station 5 – 15 Burpee Box Jump-Overs (24″/20″)

Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round (10 minutes) relatively comfortably, you are challenged in the second round, and the third round will be very challenging both mentally and physically.

On the other hand, if the above prescription is too easy for your current level, please increase the number of repetitions/distances to ensure that your rounds match the desired levels of intensity noted above.

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TheLonghorn
Member
TheLonghorn

A. Up to 145×1, then two sets of 115×8

B. AB- 28/23/21
Push-ups- 35/32/29
Row- 21/22/21

Livie Kraft
Member
Livie Kraft

A. Done
B. Scaled to 300m runs and 20 pullups

Luke Tipton
Member
Luke Tipton

A. Done
B. Done (barely). This was hard.

Bobby Lawrence
Guest
Bobby Lawrence

300m run on the assault runner
30 ub wbs
30 ub pull-ups
Bbjo done
-definitely harder each round…limited sleep and hard to even get out there. Glad I did what I did. Have a great rest of your day!

Mike Slagle
Member
Mike Slagle

I recently started a masters program that has taken up some of my extra and this is my first workout for the week.

A. Snatched up to 135.
B. Snatched scaled to 105 and 30” box hspu 7:46 with some kid interruptions.
C. Single leg deadlifts 8×88 lbs all sets
Barbell Gil thrusts 305×6 all sets
D. Four sets
6 strict t2b
12 60 lb kbs

Hans Jungck
Member
Hans Jungck

Really enjoyed that warm up!

Traded a 400m row for the second run, did wall balls with a 25 pounder and did 15 strict pull ups instead of 30 kipping/butterfly. Challenging to get it all in, good sweat fest.

Anika Tipton
Member
Anika Tipton

Had a hard time getting all the pull-ups in. Completed RX the first round, 20 pull-ups the 2nd, and 15 the 3rd. I was usually coming in late on the runs, so left little time for everything else. Did a bunch of running and wall balls on Monday, so I can forget about walking like a normal person for the rest of the week….!

NicholeKribs
Member
NicholeKribs

Awesome job!!

NicholeKribs
Member
NicholeKribs

Completed as RX’d! I remember doing this last year and had to scale the BBJO so I am pumped today!

Runs: 1:44-1:54
WB: 60 seconds
Pull-Ups: 60-70 seconds
BBJO: Around 75-90 seconds (90 seconds on my last one)

Anika Tipton
Member
Anika Tipton

Way to go Nichole! Getting this workout done is something to be proud of 😊

NicholeKribs
Member
NicholeKribs

Thank you!

TheLonghorn
Member
TheLonghorn

Done RX, last round was pretty intense. I collapsed into a pile of sweat and tears at the end 😭 WB were UB and provided a short rest, all other movements were a grind.

NicholeKribs
Member
NicholeKribs

I feel ya!

Chris M.
Member
Chris M.

Format as Rx
1. Run 400m: +/- 1:30
2. 30 – 20# WBs: UB
3. Run 400m: +/- 1:30
4. 15 Strict Pull-ups: 6-5-4
5. 15 Push-ups + 15 – 24″ BJOs: UB
… nice grind – needed to focus on the task at hand at each station.
… off to the cottage – have a great long weekend folks.

TheLonghorn
Member
TheLonghorn

Sometimes I wish I were Canadian, there seems to be a lot of vacations! Have a great weekend!

Chris M.
Member
Chris M.

You’d be welcomed any time.

Tyler Durham
Member
Tyler Durham

Short turn around from yesterday afternoon to this morning. The 80 lunges as 25 BMU had not worn off.

Scaled to one 400, one 300 and 20 pull ups the rest Rx.

Had no legs from the first run, PU were a struggle the only break was the WB.

Joe Luetke
Member
Joe Luetke

Wow what training this am. Made all but one interval. Had to sub 400m rows for 400m runs and Barbell rows for pull ups.

NicholeKribs
Member
NicholeKribs

Good job Joe!

Raphael Asandrade
Member
Raphael Asandrade

Twisted my ankle warming up for my weightlifiting session today. I was doing light weight 3 position squat clean and caught the barbell wrong at the bottom position.

After a few minutes resting, I decided to do some row conditioning:

3×500m @ 1:50/1:55 pace
60 seconds rest between efforts
3x300m @ 1:45/1:50 pace
45 seconds rest between efforts
3x150m @ 1:40 pace
30 seconds rest between efforts
Rested 3 min and then
130 cal, not for time

Michele Vieux
Admin
Michele Vieux

Noooooo! Hopefully it wasn’t a bad twist. Feeling ok now?

Raphael Asandrade
Member
Raphael Asandrade

Yes Michele, everything is ok now. Tomorrow I’ll be as good as always

James Dalton
Member
James Dalton

Get well soon! Monster rowing session though

NicholeKribs
Member
NicholeKribs

Oh no Raphael!

Shaun Gross
Member
Shaun Gross

Lots of subs tonight, scaled down to 80% of reps and made bbjos easier. Did barbell thrusters because it was cold and miserable outside and that’s where my WB target is..

Min 1 & 3 – 320m run, min 2 – 24 empty barbell thrusters, min 4 – 24 kipping pullups, min 5 – 12 Burpee Box jumps to bench.

Runs got really slow – 1:30 down to 1:55. Pullups in 1:00, 1:10, 1:55. Barbell thrusters and Burpee bench jumps easy – probably too easy to be honest.

Tyler Durham
Member
Tyler Durham

I think the BB thrusters are a scale up!

NicholeKribs
Member
NicholeKribs

Good job Shaun!! The thrusters make that super hard!

Simo
Member
Simo

Warmup ✅

E2M x3
400 m rowing 1:30/1:29/1:30
30 WB shots UB/UB/25.5
400 m rowing 1:30/1:28/1:30
15 strict pull ups 5.5.5/5.5.2.1.1.1/5.3.2.2.1.1.1
15 boxjumps slow and steady ~1:05

Was doable but challenging.
Subbed the run for rowing to save my knees and to stay on time. Didn’t want to scale the meters down in half. Haha

James Dalton
Member
James Dalton

Starting taper down for the weekend. Took today to work movements in the workouts with a real focus on cues as well as hit some development points

A. Emom 20
10 Box jumpovers – worked on cycle time, landing on the box in the bottom of a squat
5 TNG Power snatch at 115lbs – focus on pause in catch to avoid muscle snatch
15 Goblet squats with 30kg DB – accumulated more reps with the movement and keeping an upright torso
4 HSPU – most I’ve ever done in a workout! Not showing up this weekend but pleased with progress

Simo
Member
Simo

Good technique. Good job!

James Dalton
Member
James Dalton

Thanks dude! Nice hitting those pullups strict

Michele Vieux
Admin
Michele Vieux

Things are getting exciting!!!

James Dalton
Member
James Dalton

They sure are! Tomorrow i was thinking some sort of very light active recovery, maybe 30 mins bike with a round of Cindy every 5 mins. Anything else you’d recommend?

Michele Vieux
Admin
Michele Vieux

Practice the “cluster”! And there was something else…

James Dalton
Member
James Dalton

I did, thanks for the help and all the other time you’ve given. Will try and make you proud!

Andrey
Guest
Andrey

Burn!!

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.