Warm-Up.
3-6 minutes of CARs. Pick your top three areas of need and perform one minute per area.

Followed by…
Every minute on the minute for 9 minutes (3 sets):
Station 1 – Press from Jerk Receiving Position x 5 reps
Station 2 – Tall Jerks or Jerk Balance x 3 reps
Station 3 – Tall Cleans x 3 reps

A.
Every 2 minutes, for 24 minutes (12 sets):
Clean & Jerk x 1 rep

Build over the course of the 12 sets to today’s heavy.

B.
“2008 CrossFit Games Finale”
For time:
30 Squat Clean & Jerks (155/105 lbs)

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AntonioLuke TiptonJoseph ButlerNichole KribsMike Slagle Recent comment authors
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Michele Vieux
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Michele Vieux

Here is a very tiny picture of me doing this workout at The Ranch in 2008. I guess this new format doesn’t let me put the actual picture in here…just a link.

https://www.facebook.com/photo.php?fbid=1019703855446&set=a.1019703095427&type=3&theater

I don’t remember my time but I do remember that everyone thought that weight was crazy heavy back then! Notice the taped up hands. Everyone tore so bad that weekend because it was the first time anyone had done C2B and the pull-up bars were 120 degrees.

https://www.facebook.com/photo.php?fbid=1019703815445&set=a.1019703095427&type=3&theater

I wasn’t able to find one of Nichole Kribs on the podium in 2007!

Simo
Member
Simo

Thanks for sharing Michele. Awesome to see that in relation.

Anika Tipton
Member
Anika Tipton

So cool to see! Thanks Michelle!

Candy Olkey
Member
Candy Olkey

Great pics Michelle…I noticed we can no longer just post pics. I also noticed that I no longer get any notification if someone makes a comment on my post..is there anyway to change that? I feel like we all don’t communicate as much as we used to.

NicholeKribs
Member
NicholeKribs

I believe they changed that so you should get an email notification when someone comments on your post.

Michele Vieux
Admin
Michele Vieux

I’m starting a list of things to ask about with the new format. These have been added!

NicholeKribs
Member
NicholeKribs

Yay M!!!!!!!

Michele Vieux
Member
Michele Vieux

Where’s your podium pic?

NicholeKribs
Member
NicholeKribs

Oh gosh I don’t know! I need to dig that up!

Mike Slagle
Member
Mike Slagle

That’s awesome! Thanks for sharing!

Shaun Gross
Member
Shaun Gross

A.
Did jerks only – 100kg, 105,110,115,118, 120,123,125,128,130, failed on 133kg so stopped there.

B.
RX – 4:56

I wanted Sub 5 and made it. 8 reps after 1 min, 14 in 2, 19 in 3, 24 in 4.
Lower back, legs and lungs on this one!

Luke Tipton
Member
Luke Tipton

A.135,155,165,175,185,195,205,215,225,235,240,245(1.x) missed the last jerk
B. 6:49
Reps 10-20 seemed to last forever for some reason. Maybe it was completing the first 10 in 1:10? Squat cleans definitely are not my jam.

NicholeKribs
Member
NicholeKribs

Been dealing with some insomnia the past 2 weeks and I don’t know why! Any suggestions on how to handle that? I try to go to bed at the same time every night, take magnesium/calcium daily and read before bed. But I am not falling asleep and last night I didn’t get to sleep until about 2 or 2:30 am. So I didn’t workout this morning but let my body rest then went on a 3.5 mile run. I am PUMPED because I am not a good runner but I ran an average 8:40 pace, which is a PR for… Read more »

Joseph Butler
Member
Joseph Butler

This sounds terrible .. I am typically riding the line of sleep deprivation and dont have issues. But it sounds like you are doing many of the normal good things to sleep well. Any chance you are overtraining? I have not done it in years but I used to monitor my morning HR before getting out of bed to look for it to increase as sign I was doing too much. (Triathlon training) little different beast but I think crossfit peeps are susceptible as well. Just a thought as something to look into. Good luck!

NicholeKribs
Member
NicholeKribs

Very helpful, thank you!

Luke Tipton
Member
Luke Tipton

Is there anything particular that you are stressed about? About 18 months ago I jumped into the Headspace world (a recommendation from the Invictus blog) and really benefited from the results. Unfortunately I don’t meditate as regularly as I used to but it still provides me balance and confidence even when I still have sleepless nights. I hope things improve for you Nichole!!!

NicholeKribs
Member
NicholeKribs

I forgot about Headspace! I will give that a try, thank you!

Antonio
Guest
Antonio

Hi, sometimes when one workout hard the body reaction over is overheating (once in a while it happens with miself too). I agree with the collegue that wrote bellow, as a sign of overtrainning. Apart from that, try to avoid the white light from screens (television, smartphones etc) sometime bafore to go to sleep. Make your room as dark as possible. Turn off your cellphone or let it out of your room. If it is an issue for you, avoid coffee during afternoon. This estrategies may help eventualy!

NicholeKribs
Member
NicholeKribs

Very helpful, thank you so much!

JT
Member
JT

Long day at work. Squeezed a sandbag partner workout at lunch.
60 thrusters
60 power cleans
60 ground over shoulder
60 bag facing burpees
Partner B ran 50m shuttle runs while partner B worked.

Candy Olkey
Member
Candy Olkey

May 13 WOD A. 2 Snatch Lift Offs + Snatch from Mid-Patella 35#, 45, 55, 65, 70, 75, 80, 85(F,F) ***These got really heavy really fast with the pause on each lift off. I also did last Friday’s LEG WRECKER yesterday so I had NO power in my legs today. B. 2019 CrossFit Games Age Group Qualifier Event #5 – SUPER MODIFIED – 5:07 30 Alt DB Snatches @ 35# – UB 30 Strict HSPU w/ toes on box – 10/7/8/5 (first 17 were WAY to slow..picked up the pace for the last 13) C. Max Strict Pull Ups UB… Read more »

Martin Beaudoin
Member
Martin Beaudoin

A. 185, 205, 225, 235, 245, 245, 255, 255, 255, 265 (f on jerk, threw the bar high enough but too far in front), 265, 275, 285 (f on clean).
B. 5:34. Broke in singles, squat clean into a jerk (no dip before jerking). Focused on technic because squat clean have been the worst for my back. Done with 0 pain.
C. Extra landmines russian twist and toe touches
D. 3 rounds of 20 ghd sit ups, 8 strict pull ups, 8 biceps curls.
Great day overall.

Kendall
Guest
Kendall

I did yesterday’s because yesterday I worked out at a gym without an assault bike so…. 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 – 70# Set 2 – 75# Set 3 – 80# Set 4 – 85# Set 5 – 90# 2 Sets: Strict Press x 8 reps @ 75# B. I mis-read the ‘rest 90… Read more »

Anika Tipton
Member
Anika Tipton

A. 75/95/105/115/125/130/135/140/145/150(f)/150/
. 155(f)
B.4:32
Happy weekend everyone! 😃

Martin Beaudoin
Member
Martin Beaudoin

Beast.

Anika Tipton
Member
Anika Tipton

Thanks Martin! You too, your A was crazy strong.

Candy Olkey
Member
Candy Olkey

I second Martin’s response….DAMN ANIKA!! GREAT to see that you have your own post now!!

Anika Tipton
Member
Anika Tipton

Thanks Candy! I was always just too lazy to create my own profile – and if I were still under Luke’s, he would’ve posted a profile pic, which I cannot figure out how to do! Great job today, that workout looked like a nasty combo.

Ryan Powell
Member
Ryan Powell

A. Worked up to 185lb, focusing on technique
B. 5:17 at 105lb

Scaled part B so that I could maintain some level of intensity. Squat cleans for reps are definitely a weakness for me.

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

Michele Vieux
Admin
Michele Vieux

PR Star! Congrats!

Candy Olkey
Member
Candy Olkey

Congrats on the PR JB!

Joseph Butler
Member
Joseph Butler

Thanks Candy! Hopefully you get this as a notification email as well..

TheLonghorn
Member
TheLonghorn

A. Up to 225 squat clean w/push jerk
B. Rx 6:57 – this was definitely a Friday type effort, tried to avg 5 reps per min but fell off. Squat cleans were more taxing than I anticipated after doing A.

Simo
Member
Simo

Absolutely, the squat was gone after the first half at latest. Strong work today!

Fu Chris
Member
Fu Chris

Great stuff, esp hitting 225 with just a push jerk
Yea, I game planned the 5 reps / min too, which seemed so realistic until at the 2:00 I just got only my 9th rep and was having a mild aneurysm

Raphael Asandrade
Member
Raphael Asandrade

Left ankle healed ok after wednesday twist. It isn’t 100%, but will be after a weekend resting.

I didn’t have a lot of free time today, so I did the class programming

A) Every 2:30′ for 12:30′ (5 rounds) – Deadlift
2 x 8 reps @ 225
2 x 6 reps @ 245
1 x 4 reps @ 260

B) 5 rounds for time
10 alternating 50lb dumbbell snatch
12 HSPU
10 T2B
+ 600m rowing
11:41

Michele Vieux
Admin
Michele Vieux

Glad to hear the ankle is on the mend!

jeong jinseong
Member
jeong jinseong

a 165 185 205f 205 215 225 225f 215 215 215 215 215

b 9:17

Chris Pugliese
Member
Chris Pugliese

Good morning everybody…

A. 135/145/155/165/165/175/175/
175/175/175. shut it down here
B. 2:58 Rx; I scaled to Grace. This is a :24 PR and :42 better than the last time we did it (Nov 29, 2018). did singles and had burpee mentality of “just keep moving”.

Raphael Asandrade
Member
Raphael Asandrade

Great time at Grace! I guess doing singles is the best strategy to avoid collapsing after 15/20 unbroken reps

Chris Pugliese
Member
Chris Pugliese

Thanks. I’ve tried going UB until failure and that wasn’t good. Then I tried 5’s and that was better, but singles won out. Interestingly lungs weren’t the issue. It was muscle fatigue in legs and butt.

Simo
Member
Simo

Great job! You smashed it!

Chris Pugliese
Member
Chris Pugliese

Thanks Simo. I also found my problem about getting other people’s replies…I wasn’t logged in!

Joseph Butler
Member
Joseph Butler

Impressive work today.

Chris Pugliese
Member
Chris Pugliese

Thank you!

Chris Pugliese
Member
Chris Pugliese

Thanks Joseph.

Michele Vieux
Admin
Michele Vieux

P to the R!!!

Candy Olkey
Member
Candy Olkey

Congrats on the PR Chris!! Singles usually seem to work out better for me as well..

Chris Pugliese
Member
Chris Pugliese

Thanks , Candy. 3rd time’s the charm.

Shaun Gross
Member
Shaun Gross

Made up last night..

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!

Simo
Member
Simo

Good job!

TheLonghorn
Member
TheLonghorn

Looks like you took the same approach I did, ruin the workout during the 1st ride on the AB! 😂 great effort!

Candy Olkey
Member
Candy Olkey

Great work Shaun…that damn bike gets us EVERY time!

Simo
Member
Simo

A.
65kg/70/80/80/85/90
95/100/105(f)/105(f)/95/100
Didn’t want to go under the bar for the catch at the 105 kg, despite I pulled it into good position. Also a psychological barrier I guess.
Paused front squats could be helpful.
When the jerks became heavier I tent to stay behind the bar overhead.

B.
I thought of scaling the weight a bit but decided to go with 70 kg. This took me 6:35. Over the 30 singles I did more and more power cleans and power jerks.

Chris Pugliese
Member
Chris Pugliese

That’s a solid time. I would still be doing this if I had gone Rx. Nice job

Simo
Member
Simo

Thanks dude, really appreciated! Felt it takes forever.

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.