A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets):
Snatch Press from Receiving x 3 reps @ 2111

Immediately followed by…

Every minute, on the minute, for 4 minutes:
Snatch Balance x 1 rep

B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch

*Sets 1-2 = 2 reps @ 70%
*Set 3 = 1 rep @ 75%
*Set 4 = 1 rep @ 80%
*Set 5 = 1 rep @ 85%
*Set 6 = 1 rep @ 90%
*Set 7 = 1 rep @ 93%
*Set 8 = 1 rep @ 96%

C.
Five sets for times of:
20/15 Calorie Assault Bike
25 Dumbbell Snatches (50/35 lbs)
15 Toes-to-Bar
Rest 90 seconds

D.
Three sets of:
Barbell Glute Bridges x 6-8 reps
Rest as needed
Landmine Rows x 5-6 reps
Rest as needed

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Tim CoffieldAmy KleinJeremy MailletRachel 'Goose' (35-39)Burak Gokcil Recent comment authors
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Tim Coffield
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Tim Coffield

A1. 65 75 85
A2. 95 105 110
A3. 115 125 135 145
B. [email protected] 150 160 170 175 180 185 190x 190x
C. 20 cal row / 26 alt db snatch 55# / 15 ttb
3:14 3:09 3:11 3:18 3:18
D. 3×8 single leg hip thrusts, unweighted

Great workout thanks!

Amy Maschue
Member
Amy Maschue

A. SN PPR 105 for 3 sets then 110 for 2 sets
SNB 70
B. 75/75/80/85/90/95/98/101(NR)
C.

Jeremy Maillet
Guest
Jeremy Maillet

A.) 45/55/65, 75/85
EMOMx4- 125/135/145/155

B.) 160/170/185/195/205/215×4 miss, successful 5th/220×2 miss
*Not a good snatch day. I dont usually attempt a weight more than 3 times but the attempts were real close, bar locked out overhead, sitting in the bottom, oscillating around trying to find a strong position to stand. Same thing happened on my first [email protected], called it a day after the second miss.

C.) R1-2:36
R2-2:39
R3-2:40
R4-2:51
R5-2:54
Total time (including rest)-19:40

D.) Complete.

Rachel 'Goose' (35-39)
Guest
Rachel 'Goose' (35-39)

A, up to 115 for 3/ SB felt lil slow @125
B. Up to 170#
C. 2:57 (runner), 3:01 AB, 3:02,(runner) 3:23 AD, 3 (runner) Rx
D. done

Burak Gokcil
Guest
Burak Gokcil

B) up to 160lbs
C) 26:40 total time RX
D) Done

Laura Hershberger
Guest
Laura Hershberger

B. Up to 115 which felt great. Then failed 120 3 times…one day I’ll grt out of my head and just snatch.
C. 3:07, 3:30, 3:23, 3:53, 3:58 Rx. Rounds 1,3,5 done on AB and rounds 2,4 done on the skill mill runner thing wiht resistance.
D. Done

Bryan Babbitt
Member
Bryan Babbitt

B) up to 255, barely missed 265, had 275 overhead, but got soft on the arms.
C) 1:36 fastest and 1:52 slowest

Kryssie Chandler
Member
Kryssie Chandler

A. Done
B. Up to 100
C. RX 2:17/2:25/2:56/3:28/3:17
Round 2 and 4 on the Skillmill with resistance. Round 1/3/5 on AB.
D. Done

Sydnee Percival
Guest
Sydnee Percival

A. Done
B. 105/110/115/125/130/135/135/
C. 3:28/3:00/3:15/3:27/3:30
1st, 3rd, and 5th round done on level 5 of the skill mill runner. Round 2 and 4 on the assault bike.
D. Done

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

A. Done. Modified because of shoulders. OHP, snatch pulls, power snatch.
B. 50/50/55/60/65/70/70/70Kg
Stayed at 70. Felt decent.
C. Subd 20 burpees, no bike or rower.
2:28/2:28/2:30/2:42/2:55
…and 🤮🤡 Pukey the Clown came to visit after this one. 🤢👍🏽
D. Done

tino
Member
tino

Damn good work!! Way to push these intervals!!

Johnny Malgeri
Member
Johnny Malgeri

A) 45/45/45/55/55; 95/115/125/125
B) up to 190 and did it 4 times. Instead of pushing the weight I wanted hit some good reps
C) 2:13/2:20/2:40/3:32/3:39 – first round came out moving quick and died off a bit
D) Done

tino
Member
tino

Pushing that pace on the first two!

John Vautier (North Central)
Guest
John Vautier (North Central)

A. 45/45/45/55/55; 95/115/125/125
B. Up to 210
C. 2:25/2:21/3:01/3:13/2:46 – alternated between 25 dB Snatch and 25 dB s2oh since I missed yesterday’s fun. Ttb unbroken.
D. Done

tino
Member
tino

2:21-3:01?! Those should all be sub 3 🙂

Zach Galloway
Guest
Zach Galloway

A) 45/95
B)195/205/225/235/245/255 miss /267 ✅
C) no bike
5 Rounds
30 Air Squats
12 muscle Snatch 95#
15 t2b
Rest :90
*no idea on time bike UB Snatch

Chris Ouellette
Guest
Chris Ouellette

A) 45#
65#
Technique work on snatch balance
B) 135×2/145/155/165/175/180/187# (fail)
C) 2:27/2:29/2:47/3:00/3:15 RX…..ouch
D) Done

tino
Member
tino

Close but no cigar on those last two 😝🙃

jennifer haley
Guest
jennifer haley

A. 35/40/45
50/55
55/65/75/85
B. Snatch + hang snatch practice for competition next weekend
Up to 115
C. 3:52/3:45/3:43/4:12/4:31 total 25:57

Sierra Stoltzfoos
Member
Sierra Stoltzfoos

A.) X5 35,45,55
X3 65,75(only 2)
Balances 105,115,135,145🚫

B.)70% 105
75% 115
80% 120
85% 130
90% 135
93% 140
96% 145 🚫

C.)
5RFT:
15 cal row
25 DB snatches
15 T2B

3:21, 8:03, 12:42, 17:14, 21:42 (then I did the math to see what each set was)
3:21, 3:14, 3:09, 3:02, 2:58

What changed was I was focused on have no rest from rowing to snatches and I’m pretty happy with the outcome.

D.) ✔

Thoams Brown
Member
Thoams Brown

That math is hard!

tino
Member
tino

Especially after you do high intensity intervals!

Thoams Brown
Member
Thoams Brown

A)
up to 75
Up to 119
Up to 199
B) 179 up to 235, missed 96% @ 245
C) times, the 3rd-5th sets, after the snatches just got right on the T2B, helped a lot first two rounds took a breather before getting on the bar. Not a good idea for this triplet.
2:32/2:53/2:52/2:45/2:29

tino
Member
tino

Looks like you sandbagged the first few 😝

Thoams Brown
Member
Thoams Brown

Pace master…? Or sandbag?…sandbag!

Brigham Abbott
Member
Brigham Abbott

A. 45,65,85. 95,105. 135,155,175,195.
B. 170,170,180,190,200,205,210,215.
C. 2:54,2:59,3:06,3:21,3:47. As T2B went, so did pace.
D. Done.

Korey Harris
Member
Korey Harris

B) Powers 130#-175#
C) 3:00, 3:30, 3:45, 3:57, 3:41
D) Extra Mobility Work

mendels99
Member
mendels99

A) 45, 55, 65 then 75, 75 then 95, 105, 115, 125
B) 125×2, 135×2, 145, 155, 165, 170, 175x, 175 (felt pretty good, should have tried for a PR)
C) 2:54, 3:07, 3:16, 3:40, 3:59 snatches unbroken and T2B were 9/6 each round. Felt like I slowed down on the bike and the rest before the T2B on rounds 4 and 5.
D) done

tino
Member
tino

Solid day of lifting Dan!

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.