Gymnastics Skills Warm-Up
If you are not familiar with proper hand placement for handstand work, please watch this video.

Two sets of:
Kick to Handstand on Wall (with hands turned out) x 40 seconds effort
*Attempt to have feet together prior to making contact with the wall. Make contact with the wall subtle.
Rest 30 seconds, and then. . .
Wall Facing Handstand Marching x 40 reps
Rest 60 seconds

Followed by. . .

Three sets of:
Handstand Marching x 10 reps + Handstand Walk x 3 meters
Rest 30 seconds, and then. . .
5 Strict Handstand Push-Ups + 5 Kipping Handstand Push-Ups
Rest 60 seconds

Followed by. . .

Two sets of:
Elbow Supported Handstand Hold x 40 seconds
Rest 30 seconds
Headstand Kip-Up to Handstand with 8″/4″ Deficit x 10 reps
*Attempt to attain full handstand position prior to making contact with the wall.
Rest 60 seconds

For 60 seconds, perform one set of:
Strict Handstand Push-Ups x max reps (unbroken)
*When you feel you are at about 80% capacity to failure, perform:
Kipping Handstand Push-Ups x max reps (unbroken)
*The goal is to accumulate as many reps as possible without coming off the wall. DO NOT REST ON YOUR HEAD.

A.
Every 3 minutes, for 15 minutes (5 sets):
2 Front Squats + Jerk

Build to todays heaviest complex.

B.
Four rounds for time of:
400 Meter Run
60 Double-Unders
20 Shoulder to Overhead (95/65 lbs)

C.
Three sets of
Hollow Rocks x 30 reps
Left Side Plank x 45 seconds
Right Side Plank x 45 seconds
Straight Body Ceiling-Reaching Crunches x 20 reps @ 1010
Rest as needed

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Tim Coffield
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Tim Coffield

Warmup similar / scaled
A. Monday’s complex: hang clean + clean + jerk
up to 205
B. 4 rounds in 16:48, 5 rounds in 21:25
DU ub 3 of the 4 rouds
C. Done with regular planks 60sec

Thanks for the workout!

Alex González
Member
Alex González

Warm Up: Done
A. Up to 205 lbs
B. 16:10
C. Done

Jeremy Maillet
Guest
Jeremy Maillet

A.) 215-225-235-245-255lbs
B.) 11:51 Rx
C.) Complete

Jay Breitlow
Guest
Jay Breitlow

A done
B 95kg
C14:07 Rx
D done

Well u know what I mean. That warmup was a wod in and of itself for me. Kryptonite

Justin Kuhar
Member
Justin Kuhar

A. Upto 110kg
B. 12:47rx
C. Completed

Samuel Woodman
Member
Samuel Woodman

Gymnastics work
A: Up to 275#, jerk felt meh
B: 11:01 rx
C: Done

Sydnee Percival
Guest
Sydnee Percival

Gymnastics Done
A. Up to 200 for front squat but failed the jerk, the bar was way in front of me.
B. 13:00 last run killed me and I struggled on the DU tonight, time to go back to working on those more. S2OH all ub
C. Done

jennifer haley
Guest
jennifer haley

Gymnastics done 12 strict, 7 kip
A. Up to 155
B. 17:56

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

Gymnastics done.
A. Up to 110Kg. Missed jerk at 115Kg.
B. 14:38
C. Done

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

Gymnastics done, liked this.
A. 245 complex, missed the jerk at 265 and just squatted 275 twice.
B. 15:48 Rx. Drop in on Monday had DUs and running in it, calves definitely felt it today.
C. Done.

tino
Member
tino

What happened John?!?! Johnny smoked you! 🙂

I’ll blame it on the extra double unders 🙂

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

Don’t tell him, but I let him win this time. Important to stay chasing!

Johnny Malgeri
Member
Johnny Malgeri

Gymnastics done. That was a great session today. 12 SHSPU + 9 kipping.
A) 205/225/245/265/275 no belt – tougher than expected after long week
B) 12:03 with slightly heavier rope
C) Done

tino
Member
tino

Smoked John today! 😛

Thoams Brown
Member
Thoams Brown

SHSPU to 80% 21
Kipping max 3 have no idea how to do these anymore
A) up to 289 315 f x 3
B) 15:56 (550m run)
C) done

Have a good Thursday, thanks Coach. 👊🏼✌🏼

tino
Member
tino

RX+

Enjoy your rest day!

mendels99
Member
mendels99

Gymnastics done. Got 14 strict and 6 kipping hspu
A) up to 225#
B) 22:05 Tried to pace but DU still crushed me. Got the DUs in two sets each (which is good for me) but was super gassed by the time the third run started.

tino
Member
tino

Progress the double unders!!

Chris Ouellette
Guest
Chris Ouellette

Gymnastics done
A) up to 225#…kept it light
B) 12:52 RX
C) Maybe later

tino
Member
tino

🏃‍♂️ 💨

Chris Ouellette
Guest
Chris Ouellette

Def was not the run that was fast. Everything else was unbroken. Running hasn’t felt great the last 2 times.

TrineP
Member
TrineP

Gymnastics done.
A: up to 140#
B: 15:37
C: done.

Scott
Guest
Scott

Gymnastics Done
Struggled with the handstand Marching straight into the walk, so broke before the walk, and elbow support took abit to get used to.

A.
80,90,100,110,120kg
so happy to hit 120kg Jerk it’s been a while

B.
14:00 Rx

C.
Done abs on fire

Ezequiel Gonçalves
Member
Ezequiel Gonçalves

Gymnastic done
A-100-105-110-112,5 x – 115 kg
B- 14:45 RX
C- done

Iván DLT
Guest
Iván DLT

Gymnastics Skills Warm-Up Done
A.Up to 90kg (105%of my split jerk)💪🏻
B.17:20RX
C.Done

tino
Member
tino

So this was a PR split jerk?!?!?

Iván DLT
Guest
Iván DLT

Yess coach!!! 🙂

tino
Member
tino

Yes!! Great job Ivan!

Jess U
Member
Jess U

My body feels pretty off today but training helped that! I’ve had trouble breathing when running so I’m not sure what that’s about🤷🏻‍♀️
Done
A) up to 175
B) 15:58 Rx
C) done

Thanks so much!! Hope your day is great!

tino
Member
tino

Hope you’re not getting unwell! Look after yourself!!

Bobby Wallum
Member
Bobby Wallum

Hate to be missing out on all these gymnastics! Hopefully just a few more weeks
A. No jerk every 2 min for 10
2 front squats
275/295/305/315/335
No belt or sleeves working on perfect technique
B. RX 400m on assault runner
13:37
Since the s2oh were light wanted to give them a go, was fine
C. Done abs already sore from past two days

tino
Member
tino

Come back when you’re ready. You’ve been making good progress with rehabbing your shoulder! Soon!!

Bobby Wallum
Member
Bobby Wallum

🙏🙏

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.