A.
Every 2 minutes, for 10 minutes (5 sets):
1-Step Box Jump x 5 reps

Followed by…

Every 3 minutes, for 6 minutes (two sets):
Single-Leg Broad Jumps x 5 reps each leg

B.
Every 30 seconds, for 10 minutes:
Snatch x 1 rep @ 75-80%

Goal is technical perfection for all 20 reps.

C.
Front Squat
*Set 1 – 3 reps @ 80-85%
*Set 2 – 2 reps @ 85-90%
*Set 3 – 1 rep @ 90-95%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 2 reps @ 90-95%
*Set 6 – 1 rep @ 95-102%
*Set 7 – 6 reps @ 80-85%
Rest 2 minutes between sets

D.
For time:
10 Dumbbell Burpee Box Step-Overs (70/50 lbs to 24″/20″)
15 Burpee Box Jump-Overs (24″/20″)
20 Muscle-Ups

E.
Build to today’s 1-RM Strict Pull-Up

Followed by…

Five sets of:
3 Strict Pull-Ups @ 65% of today’s 1-RM
6 Strict Pull-Ups (unweighted)
Rest 90 seconds

80
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Megan MarkeeDouglas GoochSamuel WoodmanTaylor ShramoKryssie Chandler Recent comment authors
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Megan Markee
Member
Megan Markee

B. 115
C. 185 to 220
D. 5:47

Douglas Gooch
Member
Douglas Gooch

A. Done
B. Done at 215
C. 290/310/330/310/330/350/290 felt good working on not using a belt.
D. 3:45 did bar MU
E. Up to 140lbs then did the 5 sets with 90lbs

tino
Member
tino

No rings?

Samuel Woodman
Member
Samuel Woodman

A: Did some jumping
B: 215×10/225×5/235×5
C: 295/315/335/315/335/355/225 (legs were tired)
D: 6:07. mu 3-4-3-5-3-2
E: shspu

tino
Member
tino

Those muscle ups 😖

Samuel Woodman
Member
Samuel Woodman

Haha, and they’re better than they used to be!

Taylor Shramo
Member
Taylor Shramo

B: had to skip again because wrist
C: 255/275/295
275/295/315/255
Second time squatting in like 6 months so taking it easy, bambi legs
D: 8:57
5/4/4/3/2/2 on MU
E: shoulders and arms smoked so 5 sets of 6 strict pull ups

tino
Member
tino

Great to see you back squatting. Now let’s make sure that continues

Kryssie Chandler
Member
Kryssie Chandler

A. Done
B. Did this at 85%, per Ricky, and made 17/20 of them, which actually I’m pretty happy about.
C. Bench 5×5 at 3111 tempo. 115#
D. RX 11:37. Bet Ricky chocolate cake that I could make the time cap of 12 min. 🤗
E. Done, but none weighted today.

tino
Member
tino

Hahaha talk about cutting it tight! Nice work Kryssie!!

Dante Tuscai
Member
Dante Tuscai

B. 205 across (75%)
C. 280,300,315,300,315,330,280
D. Rx – 5:24, 10/5/3/2 on MU
E. 85lb strict pull up, then 3 rounds of the pull up workout

tino
Member
tino

Nice work Dante!

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

A. Done
B. 70Kg
C. 125/132.5/140/137.5/145/150Kg❌(96%)
125Kg x 6
Felt a little heavy today. Lower back was tight.
D. 5:52.. Subd 40 strict pull-ups for MU; still have some tendon soreness in my left elbow and don’t want to aggravate it more. I read DB at 32Kg, but for some reason I used two DBs at 32Kg😳🤔🤪. Not sure what happened there.
E. Up to 55Kg.
Sets done at 36Kg

tino
Member
tino

Is 32kg not 70lb. So you did it right? Hope you’ve hit some extra mobility tonight and feel good going into tomorrow 💪🙌

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

With two 32 Kg KBs that was Rx?

tino
Member
tino

Correct, one in each hand.

Bryan Babbitt
Member
Bryan Babbitt

A) done
B) 215×10, 225×5, 235×5 no misses
C) up to 335 for a single. Didn’t feel super strong, but I’ll take it
D) 4:27
MU: 12-5-3

tino
Member
tino

How’s your knee?

Bryan Babbitt
Member
Bryan Babbitt

Knee is way better. Apparently if you’d quads and hamstrings aren’t rocks they don’t pull on your knee and make it feel nonexistent.

tino
Member
tino

Who knew mobility was important?! 🤷🏻‍♂️

John Vautier
Guest
John Vautier

A. Warmup activation from Wednesday.
B. 175×8/185×8/195×4 – these felt amazing today. No misses and mechanics felt smooth.
C. 275/305/325/305/325/345/295 – heavy again!
D. Shspu progression.

Spent the afternoon traveling home, felt good to get moving. Got in what I could while I was gone all week.

tino
Member
tino

Nice work John! I hope you have a little less travel in the upcoming weeks and you can get back to a normal schedule.

Casey Metoyer
Member
Casey Metoyer

A. Completed
B. 65-75kg
C. 130/140/150/140/150/160/130kg
D. 5:35 (DBs @ 60# / 24″/ C2Bs)
E. 1RM @ 35kg; 5 x 3 @ 24kg + 6 @ bw

Juicy Pull-up set…. Solid day!

tino
Member
tino

Solid days work Casey!

Andrei Puchkou
Member
Andrei Puchkou
tino
Member
tino

Nice work Andrej!

Andrei Puchkou
Member
Andrei Puchkou

Thanks Tino

Angel Zuñiga
Guest
Angel Zuñiga

70 LBS DUMBBELL IN EACH HAND OR 70 LBS TOTALLY?

tino
Member
tino

In each hand

Jake Swartwout
Member
Jake Swartwout

A. Done
B. 175
C. 255/270/290/270/290/305/255
D. Class team wod today. Gotta workout with the class sometimes.
E. Skipped

tino
Member
tino

Always fun to throw down with your community!

Daniel Mendelsohn
Guest
Daniel Mendelsohn

A) done
B) 135
C) 235×3, 250×2, 265×0, 235×3, 250×2, 265×1, 235×5
D) Did 65# to a 20″ box and was timecapped at 11 minutes. Got 8 MUs with three misses, two of which I caught fine but slipped on the dip. Just careless.
E) up to 60#. Did 5 sets of 3 with 35# after

tino
Member
tino

Good job getting those 8 muscle-ups!

Daniel Mendelsohn
Guest
Daniel Mendelsohn

It’s getting better. Should have been 10, at least.

joe t
Member
joe t

A. Done
B. 175
C. Up too 325
D. 6:24 #60
Class wod
10 minute run

tino
Member
tino

All the conditioning…

Jess U
Member
Jess U

Welllll made up Wed yesterday even tho I was dead tired. Bad idea. Got 295 on my box squat and then had to bail 300. Bar caught the bench on the way back and bent my bar. It’s been a stupid week like that and I’m so mad abt it and taking an extra rest day today/run with my puppy 🤷🏻‍♀️
Hope you had a great friday Tino!!

tino
Member
tino

Oh no! Sorry to hear about your barbell but glad you were ok. I hope you have a relaxed weekend and can get back at it on Monday!

Jess U
Member
Jess U

Thanks Tino!. I plan to do something tomorrow anyway. I can squat with it, but no OLY lifts. It’s just a bar tho. I’m just glad I taught my puppy “GO” when I started working out at home, and she listens.🤗 all is good!

Bobby Wallum
Member
Bobby Wallum

A. Done
B. 185×10 195×5 205×5
C. Knee felt ok but kept it a little lighter
275/295/315/295/335/365 295×7 have a comp coming up with 7 rep front squat so just did 7
D. RX 4:27
E. 156#
5 sets done with 106#

tino
Member
tino

Good to see your knee is feeling better!

Bobby Wallum
Member
Bobby Wallum

Yessir! Just gotta keep being careful should be good! Thanks Tino!

Brian Puccini
Guest
Brian Puccini

Been CrossFitting for about 13 years, and this is my first day back after a several month hiatus. Also first day following Invictus, and loved the programming. Scaled a lot today. Excited to get back into it!

A- complete
B – complete @ 145lb (~70%)
C- 225lb, 245, 265, 235, 255, 275 (scaled %s)
D – 35lb DB , 20” box, 20 c2b and 20 ring dips for MUs. Time 5:57
E- 68lbs 1RM, got about 3 sets then started failing reps.

tino
Member
tino

Welcome back to the sport and also welcome to the community! Excited to see your progress and help where we can!

Brian Puccini
Guest
Brian Puccini

Hey thanks! I’m super excited to be back. I’m sure I’ll learn a lot here from you guys !

Alex Anghel
Member
Alex Anghel

A. Done
B. Done 77 kg
C. Fail 102%
D. 6’07” 30 kg DB
E. 51 kg ( body weight of the girl I took on my back)
Done 30 kg DB

tino
Member
tino

Hahaha well that will work for a weighted pull-up 🙂

Ezequiel Gonçalves
Member
Ezequiel Gonçalves

A-done
B-10 75kg and 10 80kg felt very good
C-130-137-145-137-145-165(fail)-130×3 no legs 😅😂
D-6:03 32kg kb
MU 7+5+5+3
E-55,5kg pr by 5kg
5sets 32kg +6 ub work

tino
Member
tino

Where did your legs go?! 😛

Ezequiel Gonçalves
Member
Ezequiel Gonçalves

I don’t know Tino 🙄

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.