Warm-Up.

Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

Then…

A.
Take 20 minutes to build to today’s 3-RM Tempo Front Squat @ 42X1

As you build to this weight, perform singles or doubles at this tempo, then when you reach a weight you think would challenge you for 3 reps, attempt it. Show control in the 4-second descent, pause for 2-seconds in the bottom position and explode straight up – no bounce out of the bottom.

New to the program and wondering what “@ 42X1” means? Please read “What Does @ 30X0 Mean? Why I Like Tempo Training.”

B.
“Nitrous”
For time:
1000 Meter Row
50 Thrusters (95/65 lbs)

This is a new Invictus benchmark workout that will test your ability to push the pace and hold on all the way through the finish line. Nothing complex, just a pure test of effort and pain tolerance. Enjoy!

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WavyDave
Member
WavyDave

A. Up to 205#.

B. Row done in 3:32, 7:38 Rx

Luke Tipton
Member
Luke Tipton

A. 3×245 @ 42X1. Missed the third rep at 255.
Tempo made this really tough.
B. 1000m Riw
50 95# front squats
50 push ups
8:26
Modified because I am still not going overhead until next week. 4 weeks off and my shoulders feel really good. Hopeful that they respond well to presses and SHSPUs.
C. Crossover Symmetry + GHDs

Joseph Whitman
Member
Joseph Whitman

A) 95/115/135/ 2/155 2/175 1/185 (failed to maintain the tempo at 185)

B) 12 minutes
65lb thrusters

Ryan Powell
Member
Ryan Powell

A day late but wanted to get the benchmark in

A. Front squat – 205×3 (maintaining the tempo was harder mentally than physically!)

B.
Scaled to 65lb
6:40
Really tried to push myself. 3:39 row, sets of 10 with minimal rest on the thrusters. Will try 75lb next go around.

Veronica Graves
Guest
Veronica Graves

Front Squats – got up to 175lbs. Those were hard!
Nitrous
Row – 4:28
Thursters RX- 10, 11, 9, 10, 10
Total Time = 8:16RX

Mike Slagle
Member
Mike Slagle

Crushed it!

Veronica Graves
Guest
Veronica Graves

Thank you! Workin hard!

Mike Slagle
Member
Mike Slagle

A. Working out late tonight.
Tempo Front squats
Up to 235.

B. Metcon
Row 3:53
That was slow and steady to not kill me on the thrusters.
Thrusters were a mess. I intended to do sets of 10. The most I ever got was 7. I just couldn’t find a rhythm.
11:43

Joseph Butler
Member
Joseph Butler

Up to 180lbx3. More like a 2 or 3 sec descent instead of 4.. but def 2 sec pause. Felt good today. Nice to do a mid day wod instead of 5am.

1000 meter row 410
50 thrusters at 85lb. 10, 10, 10, 10, 5, 5
Done at 11:15

Clayton
Guest
Clayton

A. Rx-ish. Tempo was more like 32X1
Up to 225#

B. Rx 9:38.
Row was ~3:45

Connor
Guest
Connor

190×3 @4x2x1
Nitrous
7:53

JT
Member
JT

A. Tempo box squats 6×3 #275
Hands still raw from the last few days
B. 2 rounds
25 back squats #135
35 calorie echo bike
9:03

Candy Olkey
Member
Candy Olkey

A. Front Squats x 3 @ 42×1 Well this didn’t go as planned. I worked up to 115# for doubles and then thought for sure 3 reps would work at 115. NOPE…my right hand grip actually gave out just before I got stood back up in lockout and I dropped the bar. Attempted again and same thing…so I called it. Not sure what’s going on with the right hand. Or maybe it has more to do with my unstable front rack?? B. Nitrous – RX – 9:53 1000m Row – 4:34 50 Thrusters – 10/5/5/5/5/5/5/5/5 (my right hand did not… Read more »

Joseph Butler
Member
Joseph Butler

Bummer about the hand.. but seemed to not hold you back on B!

Candy Olkey
Member
Candy Olkey

Thanx JB…I’m thinking it’s totally my wrist…the time under tension and the weight for the FS. I do a lot of pre workout stretching of my wrists anytime we use front rack…some days are good…some days not so much.

Simo
Member
Simo

Good push Candy!

Anika Tipton
Member
Anika Tipton

A. Up to 165
B. 8:34

Candy Olkey
Member
Candy Olkey

WOW Anika…super heavy FS and super fast metcon! GREAT WORK GIRL!

Anika Tipton
Member
Anika Tipton

Thanks Candy! Sorry about your grip! That’s frustrating.

Gonzathor
Guest
Gonzathor

A. 90kg ok. Fail at 100.
Legs are my weakness!

B. Row 3.45 and finish wod at 9.09.

Thx To my chicken legs !
And thx invictus team !

Chris M.
Member
Chris M.

A. Front Squat 42X1 (OT2.5M)
2 x 135, 175, 205, 235 | 3 x 255 | 2 x 265 (failed 3)
B. “Nitrous” as Rx: 8:15
… missing a bit of fight this morning.

TheLonghorn
Member
TheLonghorn

A. Up to 275#
B. Rx 9:02. Thrusters are my nemesis, basically did them as 10 reps OTM.

C. 5:35min plank alt positions.

Mike Slagle
Member
Mike Slagle

Good to have you back longhorn.

TheLonghorn
Member
TheLonghorn

Thanks. I’ve been lurking, just not posting everyday. For whatever reason, likely age and lack of sleep due to kids activities, I’ve been modifying a lot lately. I normally don’t post when I go off script.

Mike Slagle
Member
Mike Slagle

I get it. No shame in scaling though. I’ve improved alot over the last couple of years, but it hasn’t been at the rate of Crossfitters as a whole. Other days, times a factor too. At the end of the day, you’re still doing/able to do more than 99+% of people.

Candy Olkey
Member
Candy Olkey

Looks to me like you handled your nemesis like a BOSS! Great work TLH!

patrik_s
Member
patrik_s

Box squats to save hip: 5 x 5 up to 130 kg
B. 1000 m row, 50 assault bike calories. 6.33

Problem with hip makes it hard to squat so replaced thrusters for AB. Probably a bit lighter than 50 thrusters, but still a good wod

Oliver Mulelid-Tynes
Member
Oliver Mulelid-Tynes

Today:
A:
This was suprisingly much harder to keep at tempo than I thought, broke tempo on last rep at 70kg.

B:
Paced myself to 1:50/500 on row to keep thrusters going fast.

Spoiler alert: They didn’t go fast 😀

Fought my way through them at 5 at the time rx’d and landed it at 15:14 total time.

Yesterday:

Did strict presses instead of HSPU and for part two I only completed one round before the left shoulder got painful, so just ran the remaining 800m. Didn’t use timer or anything, first wod after a week eating Tiramisus in Rome.

Mike Slagle
Member
Mike Slagle

Good job getting back after it!

Stefan Hofman
Guest
Stefan Hofman

A. Up to 72,5kg x3 (after a long period of very low training, exploding up was about the same tempo as down haha!)

B. Easy pace of 3:45 on the row, the did the 50 thrusters scaled @35kg to keep a good techique: 8-7-6-6-5-6-6-6. Time: 11:56

Simo
Member
Simo

Warmup.

A. Tempo front squat
Up to 110 kg x3

B.
Was short on time so I just did
50 Thrusters 40 kg 15.10.10.10.5 3:45
And than pushed on the bike to work as always.

Candy Olkey
Member
Candy Olkey

FAST thrusters Simo! When I first read this I thought it said that you pushed your bike to work..couldn’t figure out why you would push your bike to work….I’m really only blonde on the inside!

Simo
Member
Simo

I have to admit my writing is not on point as I am not from the states. But we all experienced the post-workout hairdo 🙂

Shaun Gross
Member
Shaun Gross

A.
Tempo front squats.
Up to 120kg for a triple at tempo. Probably had 5-8kg left in me.

B.
Forgot to set timer but it was somewhere around 7:40ish (based on the length of the songs I was listening to)

Row – slow in 3:52
Thrusters – 10/10/5/5/5/5/10

I wish I broke up the sets way less but it is what it is. My legs just went on me straight away.

Mike Slagle
Member
Mike Slagle

You flew through the metcon!

TheLonghorn
Member
TheLonghorn

He sure did

Shaun Gross
Member
Shaun Gross

Thanks mate – It didn’t feel like it at the time!

Candy Olkey
Member
Candy Olkey

I’m not even sure how you could have pushed harder on the thrusters…fantastic work Shaun!

Shaun Gross
Member
Shaun Gross

I had it in my head that I was going to do 25/15/10 – Nope!

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.