A.
Four sets of:
10 Sandbag Squats (HEAVY)*
15 GHD Sit-Ups
20 Sandbag Squats (Light)*
100-Foot Handstand Walk
Rest 2 minutes

*If you do not have access to a sandbag then perform Double Kettlebell Front Racked Squats.

B.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 8 reps @ 60%
*Sets 3-5 – 6 reps @ 75%
Rest 2-3 minutes between sets.

C.
Every minute, on the minute, for 21 minutes (7 sets):
Minute 1: 30 Double Unders + 8 Toes-to-Bar
Minute 2: 30 Double Unders + 8 Strict Handstand Push-Ups
Minute 3: 18/12 Calorie Row

D.
Three sets of:
GHD Hip Extension with Overhead “Y” x 8 reps @ 2113
Rest 60 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest 60 seconds
Tall Kneeling Palloff Press x 10 reps @ 2020
Rest as needed

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Brian PucciniNg WesleyDouglas GoochWilson Hopkins (45-49)Kryssie Chandler Recent comment authors
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Brian Puccini
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Brian Puccini

Did on Saturday, but just now posting. Scaled quite a bit again.

A- 3 rds only. Used 150lb, and 70lb bags, only 25 ft hsw (unbroken)
B – 235, 275, 355, 355, 355
C – 12 min only (4rds), first rd RX then scaled to 20 du/6 reps, and 15 cals
D – did 2 rds

Ng Wesley
Member
Ng Wesley

A)100# and 80# dball 10 m hswalk
B) 275# x 10, 315#x8, 395#x3x6
C) done

Douglas Gooch
Member
Douglas Gooch

A. Done with 150 and 80. Only did 25ft per round.
B. 250/315/375×3
C. Done. This was delightfully chill.
D. Done.

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

A. Done, not for time. 24Kg KBs for heavy and 16Kg KBs for light, Subd 15 Vups(no GHD); didn’t do HSW, tendinitis in elbow really bothers me doing HSW. .
B. 110/130/160/160/160Kg
C. Done, loved this. Subd 8 x 65Kg PP for SHSPU. All sets UB.
D. Done. Subd 45Kg BB good mornings for GHD HE, and hollow rocks for the wheel.

tino
Member
tino

Nice work dude! Solid finish to the week!

Samuel Woodman
Member
Samuel Woodman

A: Done, bag weight varied.
B: 225-315-345×3
C: Done w/ 6 shspu per round

Alex Anghel
Member
Alex Anghel

A. KB’s 24 (heavy) 16 (light)
3’36”/4’04”/4’20”/4’07”
B. Done
C. Done
D. Done

Kryssie Chandler
Member
Kryssie Chandler

A. Done. Did 25 ft HSW each time. Used 100/75 bags
B. 150/175/220. Felt pretty easy.
C. Done. Did 6 C2B instead of T2B so I could work on these. 2 trips out of the 14 sets of DU. Did 5-6 HSPU each time. Took me about through the third round till I finally get warmed up for all the skills. 🙄👵🏻
D. Done

tino
Member
tino

Need to get to the gym earlier to warm up then 😜

Kryssie Chandler
Member
Kryssie Chandler

Haha, if only you knew how early I already get there for my prolonged warm up. 🙂 #old

Megan Markee
Member
Megan Markee

A. Done
B. 155/185/235
C. Done WAY easier than last week thanks for this break haha
D. Done

I’ll be at granite games with Team: We Just Met. I don’t know them haha

tino
Member
tino

Ha! That will be a fun experience! See you there

Casey Metoyer
Member
Casey Metoyer

A. Inv. Gym Session 3
B. 100/130/160/170/170kg
C. Completed w/ 20-DUs and 15 Cal AB (Big time burner)
D. Completed

Another fun filled Saturday in the books… Regeneration day tomorrow, Lets go!

tino
Member
tino

You’ve earned that rest day, enjoy your weekend!

Ezequiel Gonçalves
Member
Ezequiel Gonçalves

A-4:30-4:31-3:54-4:15
B-115-140-170kg
C-done 5shspu only 8 in first set
D-done

Bobby Wallum
Member
Bobby Wallum

A. 150/100#
3:30/3:40/4:00/4:14
21:24 total time
First set only 50 feet but with obstacles
B. Skipped training with partners for upcoming competition tomorrow
C. Done RX with scout rope
D. Skipped

tino
Member
tino

Good luck with your competition!

Bobby Wallum
Member
Bobby Wallum

Thanks! Not until june 22/23 but haven’t trained with my partners for a while

Roman
Guest
Roman

A.Did this with KBs and 5meter HSW cause i struggle with it,managed to hit 2 out of 4 rounds unbroken though!
B.90kg/110/3×135
C.Done(only scaled HSPU and did 5)
D.Done
Have a nice weekend!

tino
Member
tino

Enjoy your weekend Roman!

Maxwell Reynolds
Member
Maxwell Reynolds

A. 3 Rounds in 20:00 cap. 175/75
B. 255/315/365/365/365
C. Done – 3 rounds RX, 4 rounds 30DU+5 T2B/30DU+5SHSPU/15Cal
D. Done

Jess U
Member
Jess U

A) done
B) 175/205/245/245/245
C) done Rx
D) done

So deadlifting with a bent bar doesn’t work that well either. Haha new one will be here soon!
Hope your weekend is awesome Tino! Thanks for everything!

tino
Member
tino

Need to treat yourself to a nice new bar 🙂

Jess U
Member
Jess U

Sure did! New Bella bar should be here tues 🙂

Brooke Lee
Member
Brooke Lee

B. Done: 140/165/205×4
C. Done Rx- totally surprised that I made this- no trips on the dubs either!!….but Dante did let me use his fancy nice rope 😏
A. Done but scaled HSW to 50’ a round … 😅😅 100# bag and 30# bag

Strong week 👍🏼 Hoping for good R&R this weekend to do it again next week. Thanks Tino!

tino
Member
tino

Great work Brooke! You’ve earned that rest day!

Hunter Maynard
Member
Hunter Maynard

End of the week where I’ve been sick and under-rested. Just coming off a 12 hour night shift and been up for 18 hours since my nap so I did a hodgepodge of what felt fun and smooth. There in a good weakness wod (gymnastics and DB work) with a little variation off of one of the performance metcons this week. 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… Read more »

tino
Member
tino

Pretty damn impressive you can hit a PR after lack of sleep and illness!

Look after yourself dude. I hope you get some good rest and sleep over the weekend and you come into Monday feeling like your normal self!

Enjoy your weekend!

Hunter Maynard
Member
Hunter Maynard

Thanks Coach! I credit the programming. I haven’t hit this many PR’s since. My first 2 weeks in a gym 😂

antoine eternot
Member
antoine eternot

See ostheo yesterday so did
20min Max cal assaut bike:
254cal with 288watts average happy with that keep my pace and my core stable

tino
Member
tino

Hope your appointment went well!

Konstantinos
Guest
Konstantinos

I replaced the sandbags with barbell lunges
4set 10 lunges(80kg)
15″ L-sit
20 lunges(60kg)
40m Hswalk
B: Snatch deadlift no bounce
90*10/100*8/3*110kg
C: emom 21′:done
D: skip because i’m “Done”

tino
Member
tino

Ha! Plenty of good rest and recovery this weekend Konstantinos!

Konstantinos
Guest
Konstantinos

Thanks you Tino..have a nice weekend

Anna Kjelgaard
Member
Anna Kjelgaard

Tino – should I just do 10-12 russian KBS instead of DU’s? 😊

tino
Member
tino

12-15 🙂

Konstantinos
Guest
Konstantinos

Good morning
What can I do to replace sandbags??

Aron Megyik
Guest
Aron Megyik

It was kettlebell fsq last week

tino
Member
tino

Front Racked Double kettlebell Squats 💪

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.