A.
Every 3 minutes, for 18 minutes (6 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 5 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 4-5 reps @ 80%
*Set 6 – 5-6 reps @ 75%

B.
Four rounds for time of:
400 Meter Run
12 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
12 Toes to Bar

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Bjorn Brickell
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Bjorn Brickell

A. % Done off 170KG max
B. Rx’d 13:54. Round 3 was slowest, stopped on run twice, plus broke t2b. Every other round was unbroken

Bryan
Guest
Bryan

A. Bryan – 235#, 250#, 270#, 290#, 270#, 250#.
B, Bryan (clean and jerk, 35# vs. snatch) – 16:11.

Shaun Gross
Member
Shaun Gross

Following a day behind as Thursday is a typical rest day and I don’t want to do Fran today! Deadlifts 160kg x 5, 170kg x 5, 180kg x 3, 190kg x 2, 180kg x 5, 170kg x 6 These started off feeling crap but felt better on the last rounds. All beltless, alternating grip (I changed which hand was supinated/probates each round) Lower back and hamstrings got lit up. B. I used a 22.5kg dumbbell (50 pounds). 13:26. All UB unbroken and easy, t2b UB, 7/singles, 6/singles, 4/singles. Runs were pushed as much as I could (were still real slow… Read more »

Luke Tipton
Member
Luke Tipton

Luke
A. 265,285,305,325,305×5,285×6 on schedule w/ overhand grip
B. 14:01

Dustin C.
Guest
Dustin C.

Did the 20 min emom from a couple of days ago

Monday I did “manion” and my legs are still barking extremely humbling

Joey Maltais
Member
Joey Maltais

Just looked it up that’s a serious one man, impressive to get through that

Dustin C.
Guest
Dustin C.

Thanks brother had no idea the doms would be this serious literally had a hard time walking yesterday! I see ur killing it keep it up!

Ryan Bliss
Guest
Ryan Bliss

1 RM of 300
A: 210/5, 225/5, 240/3, 255/2, 240/5, 225/6
Limiting factor used to be my back. Now it is my grip.

B: 15:46
45lb DB
T2B 7/5, 7/5, 4/5/3, 4/3/3/2

Mike Slagle
Member
Mike Slagle

I’m with you on grip strength being the limiter.

Matthew Allison
Member
Matthew Allison

I use wrist straps. No shame, the goal is to build strength in my legs… I can’t use raw grip for multiple reps over 325 with DOG, so rather than doing singles I just strap in. Some guys use hook grip but that’s not for me.

Ryan Bliss
Guest
Ryan Bliss

Something to consider for sure. I guess I do plenty of stuff besides DL to work on grip.

Nathan
Guest
Nathan

A1. Shoulder mobility work
A. 335, 355, 385, 405, 385(5), 355(6)
Immediately after: deload sets of 5 at 315, 225, 135
B. As Rx. 19:00even…did strict toes to bar and had to run back and forth to the treadmill, which wouldn’t start before my last round 😳 but who am I kidding? I took the rest.

Matthew Allison
Member
Matthew Allison

👆🏼Strap user here. No shame and no hook for me😉

Nathan
Guest
Nathan

I’m no good with him grip… Yet. I just hold on as tight as I can. I didn’t use to be able to hold 315 for multiple reps back in summer of 16.

Michael Fontana, 40, 183
Guest
Michael Fontana, 40, 183

Based this off of 420 mixed grip max
A. 295/315/335/355/335/315
B. 14:06 – glad the leg is back and I can run. Did not push it but getting back at it.

Mike Slagle
Member
Mike Slagle

Great work!

Matthew Allison
Member
Matthew Allison

Glad you’re feeling better!

Janelle Hudgin Winston
Guest
Janelle Hudgin Winston

Yesterday’s. It sucked out my life and the will to live. A. Worked up to 65, then. 75, 85, x 5, 95, 100, 100 x 4. I can’t figure out why this is such a hard movement for me. I don’t think i’ve improved on push press for a year. 😫 B. Also sucked the will to live. When I dropped the bar after two PP, I knew it was going to be bad. Almost quit, but made myself pick up the bar and keep moving. Scaled the PP to 8 reps. 4 + 15. Did banded BMU during two… Read more »

Joey Maltais
Member
Joey Maltais

Time for a rest day? Way to push through Janelle!

Janelle Hudgin Winston
Guest
Janelle Hudgin Winston

The sad thing is, I took one yesterday! 🙂 I think my body is just tired for whatever reason.

Nathan
Guest
Nathan

A couple days off in a row could do wonders for a tired body. Especially if your CNS is in need of recovery.

There are lots of articles online about benefits of deading/taking some time off… Here are just 2. But you may be due for a rest period.

https://www.crossfitinvictus.com/blog/benefits-taking-week-off/

http://www.crossfitcoolidgecorner.com/deloading-for-crossfit/

Janelle Hudgin Winston
Guest
Janelle Hudgin Winston

Yep. I think you’re right. I also read that doing some longer steady state cardio (like running) can really help with Adrenal fatigue, which I think I have. So today, instead of Fran, I will run 🙂

Mike Slagle
Member
Mike Slagle

Way to push through it! Sorry to hear how much the workout took it out of you. My shoulders were definitely feeling all the load from this week. I hope you get some rest. Keep after it!

JT
Member
JT

A. Deadlift: 5×345,5×375,3×400,2×425,4×400,5×375
B. 14:03 Rx. First time running without hip pain in about a month. Definitely need to run more.

Mike Slagle
Member
Mike Slagle

Great job JT!

Candy Olkey
Member
Candy Olkey

Resting today….can’t wait to hit this one tomorrow. …so tempting to do it today…but my pharmacist thinks rest is a better choice!
Looks like u all have crushed it…great work team!

Teddy
Guest
Teddy

You should eat some Skittles or something.

Joey Maltais
Member
Joey Maltais

Eat lots and get mucho sleep!!

Mike Slagle
Member
Mike Slagle

Enjoy your rest day. I’d say you earned it!

Teddy
Guest
Teddy

Yesterday

A. Push Press: 95/105/115/125/135 x 5 reps

B. 12-min AMRAP
— 15 Burpees (UB)
— Single-arm DB Overhead Farmer’s Carry x 90 Feet (75 lbs)
— 9 Strict Pull-ups (UB)

Rx: 3 Rounds + 15 Burpees + 45 Feet

I feel like the tin-man, my body is SORE.

Joey Maltais
Member
Joey Maltais

Nice work carrying your own weight OH on one arm lol. All jokes aside though, solid sub tin-man!

Teddy
Guest
Teddy

Perceptive 🔍

Matthew Allison
Member
Matthew Allison

Is it still called farmers carry with it overhead? I’ve never seen a farmer do that so I’m guessing it’s a miniture goat farmer thing?

Mike Slagle
Member
Mike Slagle

A. Based off 345 all with DOG. Each set felt smooth and easy. It’s exciting to see how each of us are progressing.

B. The runs were a challenge today after all of the lunges two days ago and the deadlifts right beforehand.
Rx: 14:51.
My goal was under 14, and round 3 did me in. My run was the slowest that round and T2B were slow too.

Great work pushing through everyone!

Yesterday push press up to 175×5. I didn’t have time for anything else.

Joey Maltais
Member
Joey Maltais

Solid day Mike! Can’t wait to see your new 1 RM deadlift

Janelle Hudgin Winston
Guest
Janelle Hudgin Winston

Nice work Mike!

Wes in Denver
Guest
Wes in Denver

A) based off 335 with DOG. All felt very easy. I think my true 1rm is probably closer to 360.

B) 12:47 – T2B were so out of synch today

Joey Maltais
Member
Joey Maltais

Solid work Wes!

Teddy
Guest
Teddy

Nice time on B Wes!

You crush!

Nathan
Guest
Nathan

Crushed it!

Mani Sadegh
Guest
Mani Sadegh

Did yesterday’s

A. Up to 4×67.5kg not enough juice for the 5th rep

B. 3+15reps with 35kg and 6 strict pull ups

Burpees + push press is a deadly combination

Candy Olkey
Member
Candy Olkey

Great work Mani!

Matthew Allison
Member
Matthew Allison

A. Based off 430, thought it would be easier than it was. Last two sets went up quick, the rest was a struggle. 🤷🏼‍♂️

B. 13:02. Only problem was slipping during T2B due to the large volume of sweat. All UB.

C. AB reverse tabata – 53 cal

Wes in Denver
Guest
Wes in Denver

Great numbers!

James Dalton
Member
James Dalton

I’m heading to a gym next weekend with an AB, and want to give your C a go as a benchmark…just to confirm it’s 8 rounds of 10secs on 20 secs off. So you’re hitting 6/7 cals per round?

Matthew Allison
Member
Matthew Allison

Yes, there is a button in the AB for 10s on 20s off for 8 rds. I usually get 8ish for the 1st 3 rds and then start trailing off from there.

James Dalton
Member
James Dalton

Sounds like a button of doom! Will report back

Candy Olkey
Member
Candy Olkey

Soooo jealous. ..I have yet to be introduced to the AB….good luck James. ..I’m sure u will kill it!

Mike Slagle
Member
Mike Slagle

Strong and fast as always!

Michael Fontana, 40, 183
Guest
Michael Fontana, 40, 183

Nice work, fast pace.

Philippe Barraud
Guest
Philippe Barraud

A sumo stance 290, 310, 330, 352, 330×5 310×6
B subbed 200 single under for400
18:45 but no single under on 4th round

Joey Maltais
Member
Joey Maltais

A. DL. Based off 315# (brought down from 335). Still some tightness in lower back (muscle spasm in tiny muscle close to erectors?). Not sure if this happened due to bad form on DL last saturday but I realized the pain isn’t coming from my hip which is good news and improvement for me. I made sure to squeez my glutes on the way up and it seemed to reduce tension in that area. Brought down 1RM to what I think is closer to reality with DOG B. 12:35 Rx Goal was sub 12 but after finishing the first round… Read more »

Matthew Allison
Member
Matthew Allison

Nice work Joey! Are you using a treadmill? I feel like my run pace varies wildly because of running to a point then doing a 180 and coming back. You’re killing it lately!

Joey Maltais
Member
Joey Maltais

Thanks! Yes I usually use a treadmill for runs, I leave it running and hop on and off, usually at a 8mph speed for most wods. It really forces me to keep the pace so I guess it’s cheating a little! I’d be able to run outside now that the snow just finished melting so I might do that soon. Since my gym is on the second floor of my garage though those steps (forgot how many there is exactly but it’s a significant number, like 17-18) do make it tougher and I just haven’t gone for it yet this… Read more »

Matthew Allison
Member
Matthew Allison

I had access to a track about a month ago and I felt extra speedy, it also forced me to up my tempo because there were others around😉. Nobody watches me run down my street at 530am…

Joey Maltais
Member
Joey Maltais

Never know who could be creeping on you through the living room window hahah… Definitely helps to be at an actual track though I’m sure.

James Dalton
Member
James Dalton

We are all watching from the blog!

Teddy
Guest
Teddy

Horton I’m always watching…

Even when I’m not watching…

Ryan Bliss
Guest
Ryan Bliss

I have the 180 turn as well and at the bottom of a hill. I know it messes with my pace. I think I am usually 6.5-7.0 mph though.

Matthew Allison
Member
Matthew Allison

It usually takes me a while to get back up to speed, and most of the time the first 200m is much faster. Bottom of a hill sounds no fun

Ryan Bliss
Guest
Ryan Bliss

That is a great time, Joey! Can’t wait to try this one tonight.

Joey Maltais
Member
Joey Maltais

Thanks Ryan! You will crush it! BTW: I was re-listening to this podcast from last year (see below) and it made me realize that longer runs like last weekend might be a great tool to improve aerobic capacity which would directly translate to better performance in shorter metcons (improved ability of your body to clear lactic acid faster, Hinshaw explains it well). I found it very interesting and will try to incorporate longer duration (1 hour or so) lower intensity run once a week or so and see if I notice a difference. I registered for a 10k at the… Read more »

Ryan Bliss
Guest
Ryan Bliss

Crush it might be a bit of an overstatement. I pressed down on it firmly but that’s about it. 😁

I like a it of that brute stuff. I have actually done two 3 month cycles of their workout. Every Saturday they programmed a long aerobic workout. The first time I did it there was too much volume for me as I was just getting back into it. The second time around it was really good.

Best of luck to you in the 10k.

Joey Maltais
Member
Joey Maltais

I should look those wods up for options on long aerobic work. Thanks man! Great work you did awesome

Ryan Bliss
Guest
Ryan Bliss

Thanks, Joey. My nephew and I split the cost of the brute workout. I might be able to send you some examples but you wouldn’t get the tracking or calculations that it does. Let me know if you want to see a few and I can try.

Joey Maltais
Member
Joey Maltais

Hey Ryan, thanks! I think an example or 2 of those would really go a long way for me and I might end up registering anyways. You can reach me on FB or by email at [email protected]
I really appreciate that my friend

Mike Slagle
Member
Mike Slagle

Great work pushing through, and good thought on the low intensity runs. I need to add that in as well.

Joey Maltais
Member
Joey Maltais

Thanks Mike!!

Teddy
Guest
Teddy

You foam rolling brother?

Joey Maltais
Member
Joey Maltais

Not enough I’m sure. I’ve been spending my evenings trying to keep up mobility work recommended by my PT (lower back/hip, T-spine, shoulders). Never been a big foam roller tho my go-to usually was ROMWOD but haven’t had time to do it lately. About the foam rolling I know I’ve read somewhere that you shouldn’t ever roll your lower back? Or are you talking more glutes/hammies/IT band/quads? I’m sure that wouldn’t hurt me… is that your angle here?

Candy Olkey
Member
Candy Olkey

I’m with you Teddy…I think he needs to foam roll!

Candy Olkey
Member
Candy Olkey

Great job pushing yourself today Joey! Thank goodness I beat your metcon yesterday because I won’t come close to that time!

Joey Maltais
Member
Joey Maltais

You said the same thing yesterday, you don’t give yourself nearly enough credit. Let’s wait and see!!!

Michael Fontana, 40, 183
Guest
Michael Fontana, 40, 183

Nice time on the METCON.

Joey Maltais
Member
Joey Maltais

Thanks! Very nice to see you getting back into it in a smart way

Nathan
Guest
Nathan

I hate you runner types! Actually I just wish it didn’t kill me to run fast. I don’t know how you all do it! Great job

Joey Maltais
Member
Joey Maltais

And I hate you strong dude types! Lol! Awesome DL numbers man impressive

James Dalton
Member
James Dalton

A. Hit all %s comfortably, rounding up weights to 2.5kg increments, hit 5 reps on set 5 and 6 reps on set 6.

B. 12.26, subbed 80 double unders for the run, less time but more grippy. The price to pay for training in a globogym! Chained together kipping TTB at the start for the first time in a metcon, but fatigued into quick singles, but progress nonetheless.

Joey Maltais
Member
Joey Maltais

Nice progress James!

James Dalton
Member
James Dalton

Thanks Joey, lightning pace from you on B today!

Matthew Allison
Member
Matthew Allison

Way to get it done in a less than ideal environment!

James Dalton
Member
James Dalton

Thanks, it isn’t too bad in general but the rig area is about 50m from the door, which you need to put in a pin in to exit…would not go well under fatigue…

Ryan Bliss
Guest
Ryan Bliss

That moment when kipping suddenly starts to work is pretty great. Nice job.

James Dalton
Member
James Dalton

Know exactly what you mean! Now to keep it going for longer…

Candy Olkey
Member
Candy Olkey

Great job James…glad the kipping t2b are coming together. ..sounds like we have the same issue…I can only keep up a good kipping rythem for so long and then I have to go back to strict . But progress is progress!

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.