Workout of the Day
TESTING DAY – Please follow prescription and report scores. We use this data to track our athletes’ progress.
Fives sets of:
Back Squat @ 30X0 tempo
Rest 2 minutes
Strict Pull-Ups x Max Reps
Rest 2 minutes
For the back squat, use a high-bar position and perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight;
Rest between 8-10 minutes between your last back squat and Part Two, but leave the weights on the bar when you finish, you’ll come back to this.
One Set for Max Reps:
85% Back Squat x Max Reps @ 30X0 Tempo
* Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible.
Kris Clever – First place female at the Invictus Open Weightlifting Competition

The Invictus Open Weightlifting Competition – Great Success!
Written by Sage Burgener

I am proud to say that the Invictus Open Weightlifting Competition was a huge success! Gyms from all over Southern California showed up with lifters who were ready to play and lift some heavy weight.  Click here to check out photos of the event.

This was my second time “organizing” a weightlifting competition, so needless to say I was learning as I went. With that being said, I have a few shout outs:

  • Athletes from Valley Crossfit, Crossfit San Diego, Mission Gorge, Pasadena, Intrepid, Pacific Beach, Chula Vista, Inland Valley, Balboa and North Park (I hope I didn’t forget anyone. If I did SO sorry!),  thank you so much for coming out and joining the fun.  This event would not have been as exciting without ya’ll! It was so nice to see so many members of the fitness community come out to compete and cheer each other along. Be ready for many more competitions to come, I am expecting to see all of you consistently!
  • Athletes from Invictus (Matt M., Shane F., Ben S., Chanel C., Andrea G., Caitlin E., Kim M., Jasmine S., Mason J., Darrell M., Dan T., Jesse M.) I am SO proud of you.  It really meant a lot to me that you all stepped up and faced your fears.  I know most of you are very new to the sport, but your focus and energy was that of long-time Olympic lifters.  I couldn’t be more impressed as your coach and friend. Thank you for making me look good 😉
  • Volunteers (loaders, judges, chefs, announcers, camera men, organizers, etc), this event could not have run as smooth as it did without you.  Events are great because of all the people on the side doing what they can to make sure they step up when something needs to be done.  I was shocked (and absolutely not shocked at the same time) to see how many people were willing to give up their Saturday to help a sister out.  Thank you, thank you.
  • Jen, I have to give you an individual shout out because you are the reason this meet actually happened.  I’ll take credit for coming up with the date of the meet and hand drawing the rough draft of the poster, but you basically did everything else.  Thank you for running around making signs, ordering note cards, emailing gyms, marketing the event, and everything else you did that you didn’t even tell me about.  You did everything exceptionally well!
  • Lastly, the Martin family is da bomb.  Karen, your ability to whip together a whole entire barbeque (with the help of Angela M. and Jen) with about one day notice never fails to amaze me.  You truly are one remarkable woman.  Pops, you were right along side Jen helping organize the event.  You’re always there to hold me accountable and keep me in check.  Thank you for being so level headed and SMART!

Now to the fun stuff, here are the top 5 lifters from the competition. Congrats to the top female and top male lifters. I love watching heavy weight being thrown around. Ya’ll are so strong!

Jesse Malcomb of Invictus took first place in the men’s division with a 249 kg total.

Results based on Sinclair Formula

Leave a Reply


that was an awesome competition!


Again, kudos for a very well run meet. It’s like you’ve been doing it for years!

And that was some of the best tasting steak I’ve had in a while.

courtland creekmore
courtland creekmore

Congrats on your victory. Well done.

Nuno Costa
Nuno Costa

It was awesome to see all the folks from different places come to the Oly Competition.
On another note – we had athletes from Invictus Endurance team compete in the Carlsbad 1/2 marathon just a couple of weeks ago – Chrissy Denoyer crushed her PR by about 5 minutes, Mike Brown went a super lightning fast time of 1:24, close to 5 minute PR from last year, and we had some athletes that did their first 1/2 Marathon ever. Get the full recap here –


I am so impressed with my fellow Invicti for getting up there and competing! You guys did great!

Thanks, Sage, for making Olympic lifting fun. It never in a million years would have occurred to me that it could be! 🙂


Cool! Congrats to all the lifters and the organizers, well done all!

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.