Warm-Up.
Scapular Push-Ups x 10 reps
Y’s, T’s & W’s x 5 reps each

Followed by…
Two Sets:
Assault Bike x 30 seconds
Rest 30 seconds
Waiter + Farmer Carry x 40-50 yards per side
Rest 30-60 seconds

A.
Every 2 minutes, for 10 minutes (5 sets) of:
Strict Press
Set 1 – 5 reps @ 70%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets) of:
Strict Press x 8 reps @ 75%

B.
Three sets for max reps/calories of:
60 seconds of Assault Bike (for calories)
Rest 15 seconds
60 seconds of Push-Ups
Rest 15 seconds
60 seconds of Rowing (for calories)
Rest 90 seconds

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patrik_sLivie KraftTyler DurhamJoseph ButlerShaun Gross Recent comment authors
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patrik_s
Member
patrik_s

Have been following Invictus off and on since 2011! But never posted. Press up to 75kg.
Assault bike: 25-24-22
Push up: 35-30-28
Row: 24-24-24
Pretty tough by the end

Livie Kraft
Member
Livie Kraft

A. Emom 70#, 75#, 80#, 85#, 90# then 2 sets 75# 1:30 b/n sets
B. R1 16,24,15
R2 15,23,13
R3 13,26,13 (started on rower this round)

Tyler Durham
Member
Tyler Durham

A. Based on 165 finished 125×8, 125×7 wasn’t close on the 8th
B. Bike 32/22/25
Pushup 20/20/19
Row 23/23/25

So I approached the first bike WRONG and did I ever pay for it! So much pain

Joseph Butler
Member
Joseph Butler

C&J E2M
95lbs, 115, 125, 135, 145, 155, 160, 165, 170, 175, 180*PR, 185(f)
5lb PR today. Pretty pumped as my 175 popped up with ease. 180 was a bit harder and not as clean with the jerk but it went!

B. Yesterday’s work
1min AB cals 29, 24 20
1min push ups 27, 25, 24
1min row cals 15, 16, 16

Shaun Gross
Member
Shaun Gross

A.
65kgx5, 70kgx4, 75kgx3, 80kgx2, 85kgx1, 70kgx8, 70kgx8.

Really happy with how good these felt.

B.
Assault Bike – 27, 23, 22
Pushups – 25, 21, 20
Row – 24, 22, 24

Quad demolition! First round of bike smoked my legs. No recovering from there!

JT
Member
JT

A. Shoulder press up to 155 single and 2×8 #135
B. 3 rounds for reps
Airdyne 22/20/22
SHSPU 12/10/13
Row 21/26/27

NicholeKribs
Member
NicholeKribs

A. 85 x 5; 95 x 4; 105 x 3; 115 x 2; 120 x 1; 95 x 8 for the two sets
B.
Assault Bike: 20; 17; 16
Push-Ups: 20; 17; 16
Row: 18; 18; 17

Mike Slagle
Member
Mike Slagle

Yesterday’s workout:

30 wbs
20 strict pull-ups
15 bbjo
800 m run at 3:30 pace for the first two (I traded on and off the run with my wife)

The last run was so slow. I was shocked I got back in 3:50. It felt like I was walking that one.

Hans Jungck
Member
Hans Jungck

A) 95/105/115/135/155/105/100 lbs at Rx reps.
B) Bike – 30/26/23 cals
Push-ups – 38/44/37 reps
Row – 25/23/23 cals

Much harder than I anticipated!

Janelle Winston
Member
Janelle Winston

Did yesterday’s kind of

After being sneezed and coughed on for a week, I came down with a chest cold. Between that and seasonal allergies, wanted to move without a lot of intensity.
So I did 2 rounds for time.
400 m run
30 wall ball
400 m run
30 pull ups
15 bbjo

20:15

After the first round the sinuses and throat started burning. Decided to stick with two rounds instead of 3.

Hopefully this will pass soon!

Mike Slagle
Member
Mike Slagle

I’m just getting out of the woods after having a sinus infection and seasonal allergies. I hope you kick it quickly. Good work on those two rounds. This was not fun!

Janelle Winston
Member
Janelle Winston

it wasn’t! Thanks!

NicholeKribs
Member
NicholeKribs

Hope you feel better soon!

Janelle Winston
Member
Janelle Winston

Thank you!

Ryan Dohnal
Member
Ryan Dohnal

A.) 90, 95, 100, 110, 115. all reps succesful.

B.) 26, 18, 18
26, 18, 18
27, 19, 19

Done on a airdyne so calories not he same. Tried to keep pushups super strict.

Candy Olkey
Member
Candy Olkey

May 10 WOD
A. Back Squats x 4 (80-85%) – 145#, 150, 155 (Sock footed)
B. E8M for 24 min – 5:53 / 5:44 / 6:17
20 Cal AB – 2:05 / 1:50 / 2:17
20 Walking Lunges @ 45# – UB, 10/10, 10/10
400m Run – 2:01 / 2:09 / 2:07
***Shaving 15s off my AB time in round 2 didn’t do me any favors…it sorta hit me like a ton of bricks for the remaining sets!

Mike Slagle
Member
Mike Slagle

Nice work on the squats and the metcon!

Candy Olkey
Member
Candy Olkey

Thanx Mike….I just realized this week that with this new system I don’t get any notification that someone has left me a comment….don’t want you to think I was ignoring you. Not sure I like the new system…just seems as though we all don’t communicate as much now. 🙁

Mike Slagle
Member
Mike Slagle

Yeah I agree. At least this system logs me out each time like the old one!

Anika Tipton
Member
Anika Tipton

A. 5×75/4×80/3×85/2×90/1×95 then 2 sets 8×80
B. Bike doesn’t have a counter so, ?/20/18, ?/20/17, ?/20/18

Mike Slagle
Member
Mike Slagle

Great work Anika!

Cristian Cruz
Guest
Cristian Cruz

B.
Bike 20/20/20
Push up 25/22/20
Row 15/12/14

Simo
Member
Simo

Evening session:

E2M x3
Seated DB press 22,5×10/25×9/25×8
BB Row 55×10/60×10/70×8
Kettlebell Suite cases carry 100 m 32 kg

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

Simo
Member
Simo

Wow solid output on B! Good job man!

TheLonghorn
Member
TheLonghorn

Thanks, my output was quickly declining on the AB!

Mike Slagle
Member
Mike Slagle

The AB had flames coming off of it and you backed it up strong pushup numbers.

Robert Bac
Member
Robert Bac

A.1 – 40-50-55-60-65 kg
A.2 45kg x 8, 45kgx8

B.
Bike – 20,24,20
Push-up -22,26,24
Row 17,20,19

Ryan Powell
Member
Ryan Powell

A1. 95 – 115 – 125 – 135 – 145lb
A2: 95×8, 95×8

B.
Bike: 19, 21, 23 (63)
Push-up: 31, 29, 26 (86)
Row: 22, 23, 27 (72)
Total: 221

Fun but painful!

Chris Pugliese
Member
Chris Pugliese

Good morning everybody…

A1. 107/116/125/131/140
A2. 116×8/116×8
B. 24/35/20 (79)
23/27/20 (70)
25/24/22 (71)
C. emom x 3 sets
8 strict pullups
15 slamballs
1 min rest

Simo
Member
Simo

You killed B!

Chris Pugliese
Member
Chris Pugliese

Thanks and sorry if you have been replying to me. I don’t get emails from this service anymore. I may have to connect with Google+.

Mike Slagle
Member
Mike Slagle

Great work Chris!

Greg Osborn
Member
Greg Osborn

Strength off 150lb followed by:

Bike – 21/19/17
PU – 28/23/23
R – 23/22/21

Tough one. Pretty beat up – 4th day on. Bike is the devil!

Simo
Member
Simo

You pushed it hard dude!

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.