Workout of the Day
A.
Four sets of:
Push Press x 2-4 reps
Rest 60 seconds
Plank from Rings x 60-90 seconds
Rest 60 seconds

B.
Against a 60-second running clock, for a total of five sets, perform as many reps as possible of:
10 Kettlebell Swings (32/24 kg)
Max Reps of Thrusters (75/55 lbs)
Rest 60 seconds between sets.

Score is max number of thrusters completed during the workout. Note reps performed each set as well so that you can track your consistency – or drop off.

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Bryan
Bryan
October 29, 2015 3:20 pm

A. Bryan – 155# x 3 reps. Christy – 65# x 4 reps.
B. Bryan (60# dumbbell swing, 75# thruster), Christy (20#, 45#). Bryan – 16, 14, 13, 12, 12 = 67. Christy – 10, 10, 9, 8, 7 = 44.

Jon S
Jon S
October 2, 2015 9:50 am

A. 185 X 4, 4, 3, 4. Ring planks all 60s (tough).
B. RX – 18, 14, 12, 13, 13. 70 total thrusters.

Joshua T
Joshua T
September 29, 2015 4:31 pm

A. 4 sets done using 205# reps per set ,ring planks all 60 seconds.
B. 61 Thrusters amassed. 12,13,12,12,12

Georgia Y-S
Georgia Y-S
September 28, 2015 11:04 pm

Was a bit confused about what weight to do on push press but assumed based on comments, it was to work up. A) 45kg x 2 / 50kg x 3 / 55kg x 3 / 57.5kg x 2 (form started to go so dropped weight) / 55kg x 2. Not very consistent but back not good and this was quite tough on my back/core Did 5 x 60 sec plank but was REALY hard!! B) 12/12/11/11/11 – surprisingly gassy! Back not a fan of the KB swings!! Hard work after a weekend of travelling and girl flu – need to… Read more »

Kyle Swinford
Kyle Swinford
September 28, 2015 8:20 pm

A. Push Press: 195# x 4; Plank from Rings: 90 seconds

B. Rx: 15, 15, 15, 15, 17

Mic Stevens
Mic Stevens
September 26, 2015 6:12 am

Push Press @ 95# x 4 reps each time; plank @ 60 seconds…..KBS @ 35# and thrusters @ 45# for total of 55 thrusters

Noah Timpano
Noah Timpano
September 25, 2015 11:43 pm

Did B with a 32kg kettle bell and the thrusters with 2 50lb kettlebells. Got 12, 11, 10, 10, 10

Andy M
Andy M
September 25, 2015 5:32 am

Late post, playing catchup.
Wed’s FS 1RM to 255. Big fail at old PR (265).
A. PP 3×185, 1×185 / 4×165, 3×165
Elevated planks on a goofy bosu thing: 90-90-60-60
Planks got my tris/shoulders pretty good, definitely sapped the PP gusto.
B. Rx 15-15-15-12-8. Great format, tough on the delts.

Aaron Lesher
Aaron Lesher
September 24, 2015 6:09 am

A1. Push press @ 145#x4, 155#x4, 155#x4, 155#x4
A2. Ring planks @ :60×4 … tough

B. 14/13/12/11/11 = 61 Rx, ouch

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Michele Vieux
September 24, 2015 6:55 am
Reply to  Aaron Lesher

Ring planks are super tough, eh? Nice work!

Alberto Casas
Alberto Casas
September 24, 2015 6:03 am

A) 4X135
3X154
4X154
4X154

B) 14-10-10-9-10

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Michele Vieux
September 24, 2015 6:54 am
Reply to  Alberto Casas

Great job, Alberto!

Erik - Stockholm
Erik - Stockholm
September 23, 2015 11:46 pm

Extra. A from tomorrow
B. 12 – 11 – 10 – 9 – 8 (Rx)

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Michele Vieux
September 24, 2015 6:54 am

Nice work, Erik. Amazing how you can see into the future! 😉

Todd E.
Todd E.
September 23, 2015 7:50 pm

A. 195×4, 245×4, 245×3, 265×1 (failed 2). Did about 60 second holds per round.
B. RX 16,12,10,10,8. Those 60 second breaks felt like 10 seconds, definitely winded on this one!

Bryce Smith
Bryce Smith
September 23, 2015 10:25 pm
Reply to  Todd E.

Great work on those push presses! Moving big weight over there! Yeah that volume accumulation on the thrusters made the rest intervals fly by. Super strong effort Todd!

Todd E.
Todd E.
September 24, 2015 2:05 am
Reply to  Bryce Smith

Thanks Bryce. I’m stoked for a PR attempt on my FS tomorrow!

Victor
Victor
September 23, 2015 7:24 pm

A) Worked up to 165×4
B) 15, 15, 13, 10, 11

Bryce Smith
Bryce Smith
September 23, 2015 10:25 pm
Reply to  Victor

Double digits on all the thrusters! Now we are talking woot woot

Felix JC
Felix JC
September 23, 2015 6:10 pm

A.
4×135
4×155
3×165
2×170 :s
60 sec hols on rings for the planks

B.
14,13,12,10,10 RX
This one was reallyyyyy spicy!

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Michele Vieux
September 23, 2015 7:03 pm
Reply to  Felix JC

Super duper spicy. 🙂 Nice work!

Felix JC
Felix JC
September 23, 2015 7:23 pm
Reply to  Michele Vieux

Michele, I am in love following this program! I feel with sticking to this the sky is the limit! On October 19th I am starting to do a series of workouts to try and qualify for The Fittest Games held a couple hours away from my hometown. The format to qualify is virtually the same and trying to qualify for regionals i believe it is 3-4 workouts(1 a week). What do you suggest my training should look following these dates, and during the days waiting for the workouts to be announced? Appreciate you all’s feed back!

Bryce Smith
Bryce Smith
September 23, 2015 10:26 pm
Reply to  Felix JC

Yeah, this conditioning portion looks easy on paper but got really expensive on those shoulders towards the end. Great job hitting double digits every round!

Amber Nollen
Amber Nollen
September 23, 2015 5:11 pm

A: 95×4, 105×4, 115×2, and….long-time coming FINALLY GOT 125 LOCKED OUT!!! yeah so I had a little jerk in there, but I don’t care cuz I freakn got it!!! (Then I dropped that to 115 for 2 more reps.
B: rx 13,11,12, 11, 11

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Michele Vieux
September 23, 2015 7:03 pm
Reply to  Amber Nollen

Double whoot! Congrats!

Ami Martinez
Ami Martinez
September 23, 2015 5:02 pm

95lbs for 4 reps, 60 sec plank on ground x 5 sets
RX 45 thrusters (10, 10, 8, 7, 10)

16wks down, 24 to go

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Michele Vieux
September 23, 2015 7:03 pm
Reply to  Ami Martinez

Great job, Ami!

Kekaliloa
Kekaliloa
September 23, 2015 4:43 pm

A. 185, 195, 205, 215
60sec hold

B. 74 reps

Made the mistake of doing Monday’s workout yesterday and for some reason thought it was Clean and Jerk 1.1.1.1. Shoulders took a beating.

Gonna go paddle in a couple hours. Quick burn before paddling practice

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Michele Vieux
September 23, 2015 7:03 pm
Reply to  Kekaliloa

More shoulders!

Ryan Smith
Ryan Smith
September 23, 2015 2:46 pm

A) 4×175
4×185
4×195
4×205

:90 for all holds

B) 16-16-16-17-18rx
Really pleased with how my knee feels. Push press used to cause serious pain. Hit everything today pain free!

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Michele Vieux
September 23, 2015 3:25 pm
Reply to  Ryan Smith

Awesome news! What was the big change? Been working your mobility?

Ryan Smith
Ryan Smith
September 23, 2015 3:50 pm
Reply to  Michele Vieux

Mobility yeah and honestly I think just giving it time to heal and not over doing it. Still plan to go easy with heavy squats for a while but it’s nice to know I’m headed in the right direction

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Michele Vieux
September 23, 2015 7:02 pm
Reply to  Ryan Smith

Hard to do but well worth the effort. Happy healing!

Chad Walding
Chad Walding
September 23, 2015 9:57 am

*clavicle area is bruised and scabbed so subbed with kettlebells today

A. Did amrap dbl KB Pap w/32kg for 2-4 PP

9/75 sec
7/60 sec
7/60 sec
7/60 sec

B. Did Russian KBS x 15 w/88# instead of 10 Americans w/32kg. Did dbl KB thrusters w/35# instead of 75# BB thrusters

15/13
15/13
15/12
15/12
15/12

*that was a burner 🙂

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Michele Vieux
September 23, 2015 12:07 pm
Reply to  Chad Walding

Scabby clavicle! Gross! Good call on the Russian Swings – that’s what we typically prescribe.

https://www.crossfitinvictus.com/must-read-posts/the-great-kettlebell-swing-debate/

Fredrik Abelsen
Fredrik Abelsen
September 23, 2015 9:26 am

I’m new and selflearned mostly, but I’ve used four months practicing technique. And this is my third try on WoDs made by Invictus, and I like the programming so far. I find it challenging, and will keep posting.

A: 50kg(4) – 60kg(4) – 62,5kg(4) – 65kg(3). 90sec x 4
B: 14+11+10+12+11= 58, but lacking heavy KB. So I did my best with a 16kg(35lbs)…

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Michele Vieux
September 23, 2015 12:05 pm

Awesome job! Please keep posting your results – we love to see how everyone is improving. Don’t hesitate to post questions or respond to others’ posts as well. 🙂

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