Workout of the Day
Five sets of:
Press x 2-4 reps @ 21X1
Rest 90 seconds
Weighted Pull-Ups x 2 reps @ 21X0
Rest 90 seconds;
and then,
Rounds of 21, 15 and 9 reps for time of:
115/75 lb. Push Press
(take the push press from the ground, not a rack)

Written by Sage Burgener

When I was about three years old, I had my first epiphany. I’m certain it had something to do with the olympic lifts because that’s about the time I really started to get serious with my training.

Ever since then, I’ve been having epiphanies about every 4 days. I’d like to share one with ya’ll that occurred just the other morning.

I was coaching a young chap who lifts in my oly club. For now, we’ll call him Daddy Long Legs because his legs are so long, they literally connect to his armpits.

Daddy Long legs has the weakest legs in the history of ever. Minus Me. I’ve been forcing him to catch the bounce out of the bottom of every front squat and clean he performs, because if he settles in his receiving position for even a split second, there ain’t no way he’s standing up.

So, before we get into my epiphany, lets cover what I mean when I say “catch the bounce”…
Ever heard of the term “bend and snap”? Everyone thinks that it originated from the film Legally Blonde. Guess again. Like many terms that you may or may not be aware of, “Bend and Snap” is referring to the olympic lifts. Specifically…catching the bounce.

The beautiful thing about olympic lifting barbells is that they bend. With light weight on the barbell, I’m sure that the bend cannot be seen by the average human eye.. unless you’re my father.. he. sees. EVERYTHING. As the bar reaches it’s max bend-age, (it’s a word. get over it) it then snaps back up!

If an athlete has fast elbows and great timing, they can actually use that “bend and snap”, or “bounce” to help them get out of a very heavy clean and very heavy front squat. It’s using the momentum, that YOU placed on the barbell with your great amount of explosiveness, to help you basically get half way out of the squat without ever even pushing a little. (Of course then you have your sticking point where I typically hang out at for seven hours before I decide to stand).

Any Questions? Great. Back to Daddy Long Legs.

As the session progressed, DLL really started to feel what it meant to “catch the bounce” and I really started to feel like I could wait a little longer before retiring as a coach. But, as you know, all good olympic lifts must come to an end as we realize that there is a whole nother world out there filled with hurt and bad technique that we have yet to step foot in.

So. New issue. DLL started hanging out in his extension much too long. He became a floater. (floater: someone who moving lackadaisically whilst pulling themselves under the barbell) His bounce out of the bottom was great, but his change of direction at the top was rubbish. (Man! I am REALLY picking on DLL today! He’s still a good person..) So, on came the epiphany!

If DLL could understand “catching the bounce” out of the bottom of the squat, why couldn’t he understand catching the bounce out of the top of the extension?! Perfect!!

When DLL finally understood that you must bounce down and then bounce up, his timing was much better. He realized that change of direction (change of direction of your hips, that is. They move up as you jump, and then IMMEDIATELY back down) on the lifts is what makes them fluid. They are fluid because your body is constantly maneuvering itself down and around the barbell as the barbell is moving up. IF you pause ANYWHERE!!.. at the top of the pull, at the bottom of the squat, in the middle, you have taken the natural momentum off the bar and you become a muscler (Muscler: one who muscles the bar with their weak arms).

Don’t do that.

Folks, that’s a lot of information. Re-read it a bunch of times to process what the heck I’m rambling about and then ask me questions.

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Polo Lopez
Polo Lopez

Great article Sage. Throughly enjoyed it and your other articles. Enlightening and funny. Fun to read.

No matter how many times and ways I try to teach the “bounce” back down some just seem to have a hard time understanding. That was a great explanation. Btw, I like the 7 hour comment. That would describe fiance’s Squat to a T.

George Economou
George Economou

great to be back for 6am this morning…missed all you guys! see you tomorrow, bright and early!


Dear CJ,

I hate you for yesterday’s workout.

Cynthia’s ass

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.