A.
Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…

B.
Against a two-minute running clock, complete:
3 Hang Cleans
6 Shoulder to Overhead
9 Front Squats
Max Reps of Burpees

Rest 2 minutes between sets, and complete a total of five sets. Recommended Loads – 135/95 lbs.

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Trion HorganChad EvansBritt JAngelo PusateriJared Smith Recent comment authors
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Trion Horgan
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Trion Horgan

Making this up since I missed it earlier this week.

A. Handstand balance practice.

B. Scaled to 115# in preparation for Murph.
22/22/22/22/23. After hitting 40 total reps in rd 1 I made that my goal for every round. Ugh…

Chad Evans
Guest
Chad Evans

A. 5 rds
Handstand push ups x sub max reps
:30 L-sit

B. Rx
19, 18, 16, 13, 13

Joey Maltais
Member
Joey Maltais

That’s awesome Chad! Well done

Nathan
Guest
Nathan

This is really great news. It’s been a long road back with that one hand right? Reading this just have me chills. Excited for you bud!

Chad Evans
Guest
Chad Evans

Thanks buddy. I appreciate it. It’s been a grind but this programing and community have been so big in pushing and motivating me. I really appreciate it.

Britt J
Guest
Britt J

Was on vacation for a wedding for a week so bad food and no workouts other than a run and a 6 mile hike. So today was rough
Am-1 mike bike to work
Warm up- 1 mike ride home -stupid hills

A. 5rds
5 ring rows
5 ring dips purple band
5 strict leg lift to hand height
5 ring assisted pistol ea leg
1 rd of B bar complex increasing wt ea rd 35/55/65/75
A stretch quads, back, gluts

B. Rx @75#
Time left on clock/ burpees
1:26/17
1:26/19
1:18/13
1:16/12
1:16/12

I hate cardio…that means I should do more

C. Gluts/ Cote
Froggies
Lateral step out
Side plank hip abd
Reverse leg lifts

Angelo Pusateri
Guest
Angelo Pusateri

3 min. Heavy bag. 30 sec rest

Rd 2 – 17,17,15,18,19

Nathan
Guest
Nathan

Heavy bag work… Throwing combos or sandbag work?

Angelo Pusateri
Guest
Angelo Pusateri

Throwing combos…

Great for a warmup!!

Jared Smith
Guest
Jared Smith

A: Yesterday’s performance A @45#. 10/10/8 on the SLDL and press.

B: Today’s B as prescribed. 13/7/0/2/DNF
Got to one FS last set the A workout above drained my shoulders lol. Got some major hypertrophy feeling in the arms.

C: Yesterday’s B – 4:55/4:58/5:01

HOLY S**T

Michael Yokim
Guest
Michael Yokim

Had an active recovery day with some hot yoga. Trying to get outside my comfort zone & learn to be a little more flexible. Great scores today.. looked like a brutal one

jorge gonzalez
Guest
jorge gonzalez

A) AMRAP 15: – 15 power snatches 35 kgs – 15 DUs – 15 wall balls 9 kgs – 15 DUs Got 3 rounds + 5 reps This one seemed so easy on the whiteboard, but it became a struggle really really fast. I did the snatches UB, 7/5/3, 7/5/3 and then 5; WBs were UB, UB and 7/8, DUs were messy but they came out. B1) AMRAP 1’30”: 21 cal row + MR ring dips. Got 2 1 min rest B2) AMRAP 1’30”: 18 cal row + MR ring dips. Got 3 1 min rest B3) AMRAP 1’30”: 15… Read more »

JT
Member
JT

A. Handstand walk practice
B. 5x2min AMRAP. #135: 3 Hang clean, 6 S2OH, 9 Front squat, MAX burpee
30, 23, 20, 16, 19

All but 4th round unbroken. I quickly realized I went too hard on round one

Joey Maltais
Member
Joey Maltais

Total beast JT

JT
Member
JT

Thanks Joey

Nathan
Guest
Nathan

Good Lord…30! You set the bar high, sir. Bravo! If you kept pace that would be 150 burpees while doing the barbell movements…I don’t think I’ve ever done 150… But 108 in this workout probably had you feeling somewhat wrecked. Great work JT. I’m motivated to do this one tomorrow.

Joey Maltais
Member
Joey Maltais

A. Every 1:30 x 18 min (3 sets) Alt pistols x 12 reps, 16kg kb goblet hold 30s L sit paralette hold (bent knees, happy to get it UB) HS thigh taps facing wall x16 reps (very happy about feeling stronger on these) Ring muscle ups: 6-6-5 Pistols: felt a weird irritation on the inside of my right knee on these for the first time, thoughts? B. Rd 1: 95#, / burpees: 28 Rd 2-5: 115#. / burpees: 23-19-19-21 Bb felt heavy so opened with 95# but quickly realized 115# was better for me on this one today. This went… Read more »

Matthew Allison
Member
Matthew Allison

Great work today, and well said. There’s always more things to get better at in Crossfit but the basics of intensity are always most important.

Joey Maltais
Member
Joey Maltais

Thanks my friend

Fu Chris
Member
Fu Chris

U’ve pulled sick metcon times as is, can’t wait to see what intense Joey PR pulls!!

Joey Maltais
Member
Joey Maltais

Thanks dude! Can’t wait to see you posting again

Nathan
Guest
Nathan

This is something I’ve been thinking over myself… Let’s hold each other to this. The way I see it, we both want to be more aggressive in implementing scaled options when it will yield better intensity. The trick is knowing when to scan and when to Rx. Can someone come in on that?

Joey Maltais
Member
Joey Maltais

Yes! Let’s do it! It’s definitely not easy but too often I find myself pacing instead of pushing myself in the uncomfortable intense zone. We gotta go when we don’t feel ready yet, keep pushing more reps when we think we’re done and just dive in that intensity and push the limits as often as we can. If we have to tweak the wods or weights a bit in order to do that I think it will be well worth it for us

Nathan
Guest
Nathan

Deal. Let me know what you think of Friday’s wod as soon as it posts.

Joey Maltais
Member
Joey Maltais

I’m definitely going to scale the lunges. Thinking 24kg kbs should do… i know they will still be hard but as long as I can finish the sets within 5:30-6:00 I don’t think I’ll go any lower. What are you thinking?
Feel free to add me on fb https://www.facebook.com/profile.php?id=507481912
Or contact me by email [email protected]

Philippe Barraud
Guest
Philippe Barraud

Still feeling sick from my cold. Lungs are not working at 100%
A did some free handstand practice, pistol and l sit up

B 12, 10, 6, 6,6 at 135
Last two rnd I had to break complex in front squat

Jay Pennypacker
Member
Jay Pennypacker

WU: 400 m run; 25 sit-ups; 10 OHS w/ pvc X2
A. 40 seconds work/20 seconds rest of:
Handstand holds
L-pull-ups 6/6/6/
Right and left plank holds

B. With 115#
11/12/14/13/13

Candy Olkey
Member
Candy Olkey

A. E2mom for 18 min
Max banded bmu – 2/2/2
12 alt pistols @ bw, 20#, 25#

Joey Maltais
Member
Joey Maltais

That’s a super freaking intense and awesome B! Well done!

Steven
Guest
Steven

Hahahaha

Nathan
Guest
Nathan

Damn that’s a lot of burpees, burpee queen

Fu Chris
Member
Fu Chris

Hey guys, haven’t had a chance to post in awhile, but am still following the program. For all of you log keepers out there, we did this on Oct 20, 2016 if anyone is looking for a comparison. Hope you are all well, keep rockin!

Candy Olkey
Member
Candy Olkey

Hey BFS…I was thinking that u hadn’t been with us in a while …glad you are still working hard. Stay with us…I have always enjoyed your company! Hope all is well!

Fu Chris
Member
Fu Chris

All’s well, busy, but well tyvm – hope u are too

Matthew Allison
Member
Matthew Allison

Wow, that was a depressing trip back in time when I was in much better condition! Check the bottom of the comments, Teddy was just dreaming of being the great goat whisperer that he is today!

Teddy
Guest
Teddy

🐐🐐🐐💨💨💨

Fu Chris
Member
Fu Chris

LOL
Gotta consider the circumstances on these comparisons tho… one WOD does not determine progress, esp since u’re one of those who consistently sets the bar here

Joey Maltais
Member
Joey Maltais

Hey dude glad to hear from you! Don’t be a stranger

Fu Chris
Member
Fu Chris

Thanks bud, hope all is well – keep setting those PRs!

Luke Tipton
Member
Luke Tipton

Luke
A.3 sets not for time of
3-5 BMU
30” L-sit
Max Handstand hold*
2-3 Rope Climbs
8-10 Pistols
B. 135# – 18,18,19,17,15
*I got frustrated with my lack of ability on the handstand holds, so last set included a handstand walk up/down some plates. My weak imitation of those beasts at Regionals. Was really fun to try. Happy Hump Day!

Candy Olkey
Member
Candy Olkey

Super D Duper day Luke! Miss Anika!

Luke Tipton
Member
Luke Tipton

I think all the 5 and 6 round torture we have been enduring lately made this more tolerable than it might have been a month or two ago. Either that or I completely blacked out like Will Ferrell in Old School.
-Luke

Joey Maltais
Member
Joey Maltais

Love that movie! Totally killed it today Luke, great work

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

Sorry I did not post yesterday. I was meaning to congratulate many of you on your row/run times. Some of you are some serious rabbits.

Yesterdays
45 lbs. KB for the PSLDL
35 lbs. DB for press

Did every 8 min for 24 min, still don’t have my legs or lungs back so avg. 1:50 for row and 2:04 for run.

Today.
A. done, did pistols to low box 6 each leg, HS walks over plates and managed to actually turn around once, L-sit on handles for 30 sec, with kick thrus, 6 L-sit pull ups.
B. Rx’d, burpees 17/19/17/15/15

Candy Olkey
Member
Candy Olkey

Those are some damn nice times for not having your legs and lungs back. Always giving your best Michael!!

Teddy
Guest
Teddy

Props on going Rx on B brother! That was Built.Ford.TOUGH.

Joey Maltais
Member
Joey Maltais

Great work overall!!

Teddy
Guest
Teddy

A. Stretch + Movement Prep
B. Scaled (115 lbs): 15/15/12/8/15

That one was a doozy.

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

Still, 115 was a nightmare. Those combined exercises together were painful.

Nathan
Guest
Nathan

nice job on rd5! way to finish strong💪

Candy Olkey
Member
Candy Olkey

Don’t tell me…. a pretty girl walked into your gym in round 4?? That was a great workout Teddy…high five!

Teddy
Guest
Teddy

I would say my wife, but it was just my noodle arms that prevented me from hitting double digits that round 😪

Steven
Guest
Steven

Solid work!

Joey Maltais
Member
Joey Maltais

Nice work Teddy boy!

jorge gonzalez
Guest
jorge gonzalez

Crazy B hermano, way to push that last round

Wes in Denver
Guest
Wes in Denver

A) handstand holds, handstand walks, strict ring MU

B) used 95# to save the shoulders
15/18/18/18/19 burpees per round

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

Super fast on those burpees.

Candy Olkey
Member
Candy Olkey

High five for you Wes!

Joey Maltais
Member
Joey Maltais

Solid work Wes

Nathan
Guest
Nathan

Did the baseline fitness test from Monday:
2:12 — 2:48
209 — 2:51
141 — 3:19
109 — 3:51
18 — 4:42
Dnf 8 reps

Wes in Denver
Guest
Wes in Denver

Quick first two rounds. Just need to maintain now!

Nathan
Guest
Nathan

I tried to pace myself. I knew that T2B was going to be a trainwreck (and it was), so I planned to do pullups and pushups UB, but do 8/7 or 5/5/5 on T2B, but even that strategy didn’t work after rd2. Wall ball shots is another weakness (mental weakness) so I broke those up every round too. I will be very curious to see what my times will look like after I get T2B down. All of this stretching, mobilizing and strengthening the thoracic region better pay off!

Candy Olkey
Member
Candy Olkey

It will take time and consistency. .but it will all come together …great job Nathan!

Joey Maltais
Member
Joey Maltais

Great work Nathan this one was a monster

Steven
Guest
Steven

A. Did: Frontlever progression, Alternating pistols, HS walk, L-sit PU, Paralette shootthroughs, HS hold, L-hang hold, paralette tempo dips, strict ring MU’s, press to handstand progression, ring MU’s

B. As Rx at 135#
Burpees: 22, 19, 16, 18 (pretty girl entered the gym), 15

Accessory
Some more press to handstand progression against wall

Janelle Hudgin Winston
Guest
Janelle Hudgin Winston

LOL! You have to watch out for those pretty girls. 🙂

Teddy
Guest
Teddy

You crack me up 🤣

In all seriousness though, you crushed B! 22 burpees?! ☠️

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

22 Burpees, you are a rockstar. Legit.

Nathan
Guest
Nathan

are you a gymnast?

Steven
Guest
Steven

Trying to be! The whole gymnast thing has really sparked my interest so I’ve been putting in extra time on it for a while now. Noticed it brought me gains in other departments as well. Checkout Carl Paoli’s stuff and his gymnastics wod’s. Good stuff.

Joey Maltais
Member
Joey Maltais

Awesome stuff dude very nice to see someone put time into it like this

Candy Olkey
Member
Candy Olkey

Funny how we had the same trouble in the last round. …lol
Great work today Steven !

Matthew Allison
Member
Matthew Allison

DOMS from Linda on Sunday set in yesterday afternoon.

Warmup Tabatas:
Hips
Alt position Plank
Shoulders(x-over symm)
Assault Bike – 55cal

A. HS walk, Lsit, strict pull-ups.

B. Modified to 6 sets of 1min work @95#
3 hang clean
6 push press
9 front squat
Max burpees
1 min rest

-10 burpees all six sets. I’m happy I scaled as my legs still struggled on the FS at 95# and the 1min work was right at my max output for today.

Joey Maltais
Member
Joey Maltais

Nice scaling, it’s awesome to know your body and adapt the work to match your needs and get the most out of it. Solid work!

jorge gonzalez
Guest
jorge gonzalez

gotta agree 100% with joey, your scaling always looks on point, great work dude

Matthew Allison
Member
Matthew Allison

So many deadlifts, bench press, and squat cleans in Linda, the body just said no today.

Matthew Allison
Member
Matthew Allison

I could tell during the warmup it was either going to be a bad day struggling with the weight, or a good day of moving fast and UB if I scaled.

Joey Maltais
Member
Joey Maltais

Good call. Just by looking at this one I think I’ll be modifying the weight too to allow for high intensity. I’ll see tonight and go by feel

Nathan
Guest
Nathan

how long did it take for you to see significant results from your cross over symmetry work?

Matthew Allison
Member
Matthew Allison

3-4 weeks before I noticed improvement. 3-4 months before my shoulders were pain free again in pressing and ring dips.

Candy Olkey
Member
Candy Olkey

That’s kicking ass getting 10 burpees in at 1 min…great job TLH!

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.