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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Maciej KrawczykWavyDaveLuke TiptonJoseph WhitmanRyan Powell Recent comment authors
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Maciej Krawczyk
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Maciej Krawczyk

A. Go to 87.5 kgs tempo
B. 11:00 @ 45 kgs

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 🙂