A.
Rotate through the following movements for 15 minutes at 70-85% effort:
200 Meter Run
10 Double Kettlebell Shoulder to Overhead (16/12 kg KBs)
10 Double Kettlebell Snatch
50-Foot Handstand Walk

B.
Four sets of:
Back Squat x 5 reps @ 75-80% of 1-RM
Rest 2 minutes between sets

C.
“CrossFit Games Open Event 11.6 & 12.5”
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thrusters (100/65 lbs)
3 Chest-to-Bar Pull-Ups
6 Thrusters
6 Chest-to-Bar Pull-Ups
9 Thrusters
9 Chest-to-Bar Pull-Ups
12 Thrusters
12 Chest-to-Bar Pull-Ups
15 Thrusters
15 Chest-to-Bar Pull-Ups
18 Thrusters
18 Chest-to-Bar Pull-Ups
21 Thrusters
21 Chest-to-Bar Pull-Ups

If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Scores to beat:
Josh Bridges = 169 reps in 2011
Camille Leblanc-Bazinet = 173 reps in 2012

Rest 5 minutes until the running clock reaches 12:00, and then…

D.
For time:
10 Burpee Box Jump-Overs (24″/20″ – no touch on box)
20 Burpee Box Jump-Overs (land on top of box, then over)
40 Box Jump-Overs (land on top of box, then over)
500 Meter Row

*If you are not interested in competing in the Open, we would advise stepping down from the box jump – the impact on your achillies isn’t worth the risk unless you’re preparing for the movement to be tested in competition.

E.
Three sets of:
60 second Dead Hang
100-Foot Plate Pinch Walk (35/25 lbs)
60 second Dead Hang
20 GHD Sit-Ups
100-Foot D-Ball or Sandbag Bearhug Carry (HEAVY)
Rest 2 minutes

*If you do not have access to a D-Ball or Sandbag please perform Double Kettlebell Front Racked carry.

45
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Justin GilmourDouglas GoochWilson Hopkins (45-49)Caitlin BuckvoldAndrei Puchkou Recent comment authors
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Justin Gilmour
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Justin Gilmour

Yesterday there was a typhoon so base gym was shut done.
So I I did dottir form yesterday first 9:58
Then
A. Got into 4 th round
B. 315 for all sets
C. 128 reps
D. Done
E. Done
Pretty tired lol

tino
Member
tino

Good job getting this in Justin! Stay safe in the crazy weather! 🌪🌨💨

Douglas Gooch
Member
Douglas Gooch

A. Done
B. 365
C. 135 reps 18+9
D. 7:22 not a fan
E. Done

tino
Member
tino

Solid finish to another good week!

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

A. Done
B. 152Kg x 5reps across all 4 sets
C. 126 reps. UB thrusters and C2B through 15; 9/9 for 18. Strict C2B throughout. This was smooth. Could definitely go faster; took my time in transition.
D. 7:06
E. Done. Subd Vups. Oh that 70Kg sandbag owned me; so tough.

Will work in the garden planting flowers this afternoon as a cool down. 💪🏼

tino
Member
tino

Haha! That’s a solid way to finish out a good week. Enjoy!

Oh and that sandbag…my favourite piece of equipment 🙌💪🔥

Caitlin Buckvold
Member
Caitlin Buckvold

A. Done
B. 205-210-215-215 (75-80%)
C-D. Skipped due to time constraints/prioritizing what my body can handle at 8pm
E. Done using 20kg double kettlebells.

tino
Member
tino

Sometime it’s ok to take some extra rest…be smart and look after yourself! 🙌🙏

Andrei Puchkou
Member
Andrei Puchkou

A. 4rd + 8 foot HSW Rx
B. 275#
C. 100 reps
D. E. Skipped

Sam Dellis
Member
Sam Dellis

A- done 6 rds
B- 140-150kg
C- up to 18thrusters ub. Shoulda went harder.
D- made up for it. 5:28
E- done

tino
Member
tino

Push the pace, trust your fitness, get comfortable with being uncomfortable 🙌🙏💪

Tom
Member
Tom

Last workout at my first garage gym! Many more to come.

A) done with 24kg
B) kept this light 275 About 60%
C) total:134; 8 into the set of 21 thrusters
D) 8:54 (I’m slow at these…)
E) got to keep moving!

tino
Member
tino

Big score! Nice work dude!

Samuel Woodman
Member
Samuel Woodman

Thus begins Sam’s recovery from vacation
A: done
B: 315 for 3 sets
C: through 18 thrusters, so 108
D: 7:12

tino
Member
tino

He’s back!! Hope you had a good time dude!

Samuel Woodman
Member
Samuel Woodman

Thanks Tino! And yes it was awesome

Bryan Babbitt
Member
Bryan Babbitt

A) done
B) 275
C) round of 18 complete + 1
127
D) 6:51

Maxwell Reynolds
Member
Maxwell Reynolds

A. Done – 3.5 rounds
B. Done at 315
C. 121 reps. Somehow 9+3 was 11 in my mind. So I finished 1 thruster in the “round of 20”.
D. 6:05 – Caught my toes and got absolutely bodied by that 24″ piece of plywood.
E. 1 Round
F. Pancakes with friends, much needed after today 😂

tino
Member
tino

🤦🏻‍♂️ Hope you’re ok dude

Maxwell Reynolds
Member
Maxwell Reynolds

Hahaha, good to go! Just hurt the pride a bit.

TrineP
Member
TrineP

Those American pancakes 😍👌🏽

Maxwell Reynolds
Member
Maxwell Reynolds

🥞 🤤

TrineP
Member
TrineP

A: done. Practiced walking to the wall.
B: hip thrusters.
C: 10 reps into the round of 18
D: 6:51
E: done.

Corey Reutlinger
Member
Corey Reutlinger

B. 230x5x2, 235#x5x2. Beltless and felt easy 👍
C. 72 reps RX. 12 reps better than 2 Friday’s ago when I did it as the gym’s WOD.
D. 9:44 RX.

A solid Saturday! Now time to rest 😴

tino
Member
tino

Definitely got fitter over the last two weeks 🙂

Jess U
Member
Jess U

One of these days I’ll have a normal week again 😬 Took it easy this week- accident at school and I likely saved some kiddos and then just needed a minute. But- feeling better and My knee is too! 🤗
Made up yesterday-
A) 175 felt good
B) up to 180
C) 5:31 Rx this was fun
D) done

Hope your weekend is great Tino! 🤗

tino
Member
tino

You’re alive!!!!!

Jess U
Member
Jess U

Hahaha quite literally after this week!
Dude, I’m ready to be back, in a big way! 🤗

Eduardo Salazar
Member
Eduardo Salazar

Nice way to finish this week 💪🏻
A. Done
B. 265 all
C. 78 (15+3) 😰
D. 7:43
E. Done (bye bye grip)

Have a nice weekend everyone!!!

tino
Member
tino

Enjoy your weekend dude!!

Joe
Guest
Joe

A. 3 rounds + run
B up to 125kg
C. 107 reps rx last year 102
D. 7:28rx my jumpers knee for this wod felt like how Antonio brown must feel when he is traded. 😂
E did the 100 lunges and wall sit accessory today.

Dr. Joe 🙏🏻

tino
Member
tino

😂😂😂

Nice little PR! Solid finish to the week Doc!

Patrick Benson
Member
Patrick Benson

A) 3 rounds plus run and 20 reps
B) 285×2, 295, 305
C) 108 reps RX (probably could have gone harder here)
D) 6:40
E) Done, grip destroyer

tino
Member
tino

Don’t be scared to test your fitness and make it hurt a little Patrick! 🙌💪

Talia
Member
Talia

Changed it up for today and decided to workout with some friends. After working out mostly on my own (outside of friends jumping in here and there) for a couple years, it was a welcome change, and I wasn’t too bummed to miss out on 12.5 🙂 A. Did a mash up – did this on the assault runner but alternated clean and jerk with double KB snatches to prime myself for the next workout. HS walk to wall feeling better every time. B. Back racked front lunge instead, racks were being used. Not sure I got enough in here,… Read more »

tino
Member
tino

Good to see you having some fun and training with friends!

SABRINA QUINTAO PEREIRA
Member
SABRINA QUINTAO PEREIRA

Hello!! A) 3 Rounds + run + 20. Did 25 Freestanding Handstand Marching instead of HSW. B) 5 sets of 5x65kg (73%) C) 12 Thrusters + 6 C2b (54reps). C2b is a work in progress and pretty inconsistent, so I’m happy with this. First time doing this one. I wasn’t moving well today, could have push harder and at least finished this round of C2b. Next time 😊 D) 9:54 , total time 21:54. Did over the bench (20”) the first 10. So hard 🥵, couldn’t go faster. All step down, everything facing the box. E) Done with 15lb plates… Read more »

tino
Member
tino

It will be interesting to see how this Open workout goes next time if you continue to progress the way you have. Keep up the great work!

SABRINA QUINTAO PEREIRA
Member
SABRINA QUINTAO PEREIRA

It’s easier to improve when you follow a great program and have an amazing coach that teaches you how to enjoy the process, have fun and stay healthy. Thank you so much! 💚

Brooke Lee
Member
Brooke Lee

Woke up so sore this morning (oh my trapssss) but my struggles on snatches has been eating me a little …

Warmed up snatch balance: 135×3, 145×3, 155×3, 165×2

Quiet focused time for Snatches ….up to 95% (168). My soul really needed that. sometimes during the week things get a little rushed.

Back squats done- 75% across (185)

smoked but probably need the open style wod… C2B hurt my traps/lats so did this with bar facing burpees bc those aren’t great: up to 15+9 thrusters

Ramped up the calories this week but didn’t seem to totally sustain me haha

tino
Member
tino

Looks like you need some more calories then 🙂

Nice work Brooke! Enjoy your rest day. You’ve earned it!

Bobby Wallum
Member
Bobby Wallum

A. Done 4 rounds + run + kb stuff
B. No squat mixed in yoke carries in part E
C. RX 141 reps – 15 thrusters into 21 round wasn’t moving great this AM – think this was right around my open score which I will take since I wasn’t destroyed after like then..definitely have more though
D. Rest to 12:00
RX 5:56
Total time 17:56
E. Done

tino
Member
tino

Pretty solid considering the volume this week! Nice work dude!

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.