Workout of the Day:
Overhead Squat – 3-3-3
and then,
Seven rounds for time of:
7 Overhead Squats (95/65 lbs.)
7 Burpees
(WOD courtesy of the studs at CrossFit NorCal.)
CJ OneArm Swing CrossFit Invictus San Diego

Training for Rotation – Part Two
Written by Calvin Sun

Yesterday’s blog post discussed the reasons for training for rotation from the ground up through the powerful muscles of the lower extremities. But what does that look like? Here’s how I recommend training for rotation (and how not to).

One-Arm Swing
(pictured above)
This exercise is a derivative of the standard two-arm swing. Hold the kettlebell (or dumbbell) with one-hand and ensure your back maintains a normal anatomical arch. Pass the kettlebell back between the legs, keep your weight on the heels, and “pop” the hips to drive the load. The arm should remain straight throughout and the kettlebell should be swung up to chest height. The hips should be fully open BEFORE the kettlebell reaches chest height. 

Overhead One-Arm Swing

Remember, the primary objective is to resist rotational forces with this movement. Swinging overhead tends to result in more of a vertical “float” thus diminishing the desired training effect. 

Standing Med-ball Throw with Hip Rotation
CJ Rotational Throw CrossFit Invictus San Diego
This is a great exercise is to work rotational speed, accuracy, and coordination. Use a light medicine ball, nothing heavier than 6 pounds. You can do this with a partner or you can throw against a wall. The leg of the non-throwing side will be in front. Initiate the movement by rotating the hips and finishing with the throwing arm. If using a wall, the ball should be thrown with enough velocity so that it returns to you. 

Supine Med-ball Twist and Throw
CJ Medball Twist CrossFit Invictus San Diego
For this movement, the athlete typically balances on their sacrum with their trunk and legs elevated. This immediately places the lumbar spine in flexion, combine this with axial rotation and the discs become vulnerable to injury. To make things worse, many uninformed trainers will actually use heavy Dynamax balls for such movements. This only increases the lateral shear force exerted on the intervertebral discs. In addition to being potentially hazardous to the spine, the functionality of this movement is limited. It’s tough to imagine a situation where you would need to rotate and throw an object using only the musculature of the trunk while the lumbar spine is flexed.

References: Nikolai Bogduk, Stephen M. Endres; Clinical Anatomy of The Lumbar Spine and Sacrum

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MBen SChris FCoryna (C-Note)Francisco (Frank) Recent comment authors
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Michele Vieux
Michele Vieux

Is that a “whoot” or a went? Hummmmm?

Ben Sullins
Ben Sullins

w00t under 13 min w/ the recommend wait! My shoulders are on fire though…

Chris F
Chris F

Maaannnnn,,,,those WODs should be scared of our studly athletes!

One thing I know for sure; Frank, Justin and M will leave it ALL on the grinder at this event. You are all VERY well prepared and we have all witnessed your extra hard work (under some superior coaching, might add) these past few months.

We’re all super proud to know you guys! Get after it!




6:50 (125#)

Coryna (C-Note)
Coryna (C-Note)



Those workout for the Qualifier look awesome! You guys are going to tear it up.

Francisco (Frank)
Francisco (Frank)

Anyone else feel sick after seeing this? M, Justin, Anyone?


OHS… dang it, dang it, dang it.

I should have known they were coming after getting a workout I was actually good at yesterday.


I knew CJ was fast but that looks like super-hero fast!! Even faster than his Baskin-Robins split time after the games last year. I am glad the one arm KB swing was defined b/c I tried to do them totally overhead like a two hander and that got a little dangerous with the bell wanting to rotate and fall on one’s head.


Possibly the coolest demo pictures ever. Bravo! Plus, a WOD to my liking!

Who would have thunk it… and on tax day!

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.