Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed

Followed by…

Two sets of:
Front squat x 5 reps @ 2210
Rest as needed

Followed by…

Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed

A.
Every 2 minutes, perform:
Front Squat x 1 rep

*Set 1 – 70% of 1-RM
*Set 2 – 80% of 1-RM
*Set 3 – 90% of 1-RM
*Set 4 – 95% of 1-RM
*Set 5 – 100% of 1-RM
*Set 6 – 103% of 1-RM (optional)
*Set 7 – 105% of 1-RM (optional)

Ok crew, time to go big. You’ve put in a lot of hard work with the barbell . . . now let’s show off the results.

B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

C.
For time:
40/30 Calorie Row or Bike Erg
40 Strict Handstand Push-Ups
40 Toes to Bar
100-Foot Handstand Walk
40/30 Calorie Row or Bike Erg
20 Strict Handstand Push Ups to 4″/2″ Deficit
20 Toes to Bar
100-Foot Handstand Walk
40/30 Calorie Row or Bike Erg
10 Strict Handstand Push Ups to 6″/4″ Deficit
10 Toes to Bar
100-Foot Handstand Walk

Compare results to August 12, 2019.

D.
Three sets of:
30 second Prone GHD Hold
15 GHD Hip Extensions
30 seconds Bear Hug Sandbag Hold (150/100 lbs)
Rest 2 minutes

*If you do not have access to a Sandbag or D-Ball Perform with Double Front Racked Kettlebells (24-32/16-24 kg).

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Edgardo StanziolaJustin GilmourSalvatore PurpuraDouglas GoochMichaell Thorsager Recent comment authors
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Edgardo Stanziola
Member
Edgardo Stanziola

A.
95%
B.
85%
C.
27:50
D.
Done

Justin Gilmour
Member
Justin Gilmour

Stupid sore but
A. 95% at 345
B. 90% at 210
C. 27:36 no deficit
last time 37:09
D. Some PT

Salvatore Purpura
Guest
Salvatore Purpura

B.
Snatch 95kg

C.
33:00 RX Everest Zone 🆘❌😂😂😂

tino
Member
tino

All the gymnastics work today. Nice work seeing it through!

Douglas Gooch
Member
Douglas Gooch

A. Up to 385
B. Up to 255 mehhh
C. 27:57 with deficits. AUG 12 33:28.
D. Done

tino
Member
tino

HUGE improvement on the gymnastics! Nice work!

Michaell Thorsager
Member
Michaell Thorsager

A:105/120/135/142,5/150/155kg new pr!
B:70/80/90/95/100/106/112,5/118x/118x/110/115
C: 19:30 (3 minutes faster than last month. Found out i forgot to do deficits this time.. remember to read the full program!)
D: subbed for some DB lunges and the bear hug hold.

tino
Member
tino

Congrats on the front squat PR!!!

Samuel Woodman
Member
Samuel Woodman

A: Up to 365#, happy with it after not lifting for a while
B: Up to 265#, 275# was a 2K-approved “good miss”
C: No deficit; time cap of 25:00, had 25′ of last hs walk left.
Aug 12: time cap of 28:00, had 10 t2b and 100′ hsw left

Tim Coffield
Member
Tim Coffield

Short on time did:
B. Up to 305 (PR!) did this after C
C. 19:04 with row, reg pushups to small deficit 4″, ttb, bear crawl

Fun workout thanks Tino!

tino
Member
tino

Yeah Tim!! Congrats on the PR!!

Gylfi Snær
Member
Gylfi Snær

Á. Done
B. Skip
C. Done
D. Done

Ola Besser
Guest
Ola Besser

A) Tied PR of 170lb, which I got last Monday so that’s fine with me
B) Up to 115lb (power), which is 98% of 1RM
C) Made it through 40ft of the last handstand walk (no deficit on HSPU) in 25 min time cap today. Last time I made it through 9 HSPU of the last round in 28 min. So that’s awesome. T2B were better, and held sets of 5 for most of the HSPU sets today.

tino
Member
tino

Productive session and great Start to the week!

Dante Tuscai
Member
Dante Tuscai

C. 23:11, did this before it was changed this morning but changed the the Hs walks to 150ft and 75ft.
A. 355 for a 5lb pr, that was cool!
B. 255, close miss at 260.

How can I send a video? I have my 255 and 260, curious as to what you think since you gave me some things to work on.

tino
Member
tino

[email protected]

You and Brooke crushed that front squat today! Congrats! Solid start to the week!

John Vautier
Guest
John Vautier

Warmup done.
A. Up to 345, missed 365.
B. Up to 215, stayed light and made sure I was working good positions. Felt pretty good overall.
C. Modified for shoulder, no deficit and just did 25 ft hsw each round. 23:26. Happy to get 70 Shspu and 70 ttb done, hoping the shoulder feels good tomorrow and the rest of the week.

tino
Member
tino

Another good session feeling your way through and adjusting accordingly. Getting closer to being 100% again. 🙌

Andrei Puchkou
Member
Andrei Puchkou

Warm up done
A. 220/255/285/300#(95%)
B. 120/130/140/150/160/170/180/190/200(93%)
C. 40 cal Row
15 SHPU on parallettes
40 T2B
100 foot HSW
40 cal Row
12 SHPU on parallettes
20 T2B
100 foot HSW
40 cal Row
10 SHPU on parallettes
10 T2B
100 foot HSW. 19:40

Brooke Lee
Member
Brooke Lee

Wod in the morning and lift in the evening:

C. Did this before it was changed :/ changed to 150ft. And 75 ft : 23:28

A. 245- 5# pr and I’m stoked … def a little hunch backed but depth was there so I’ll take it
B. I’ll call it a 173# training make. 97% and with how snatches have been going, I’m happy with that

tino
Member
tino

Yeah Brooke!! Congrats on the new PR and great work hitting 173!

David
Guest
David

A: 130 kg Front Squat
B: 95 KG snatch (no or)
C: 16:21 min.
D. Done

Jorge Fernandez
Guest
Jorge Fernandez

A. 245/275/315/335/370 (20 pound PR)
B. Got 255lbs tried for #265 but missed both
C.17:16. Goal was to sprint this. Felt a bit under the weather today from the food poising but happy I still hit some good numbers today. Will continue to trust the process!
D. Done

TrineP
Member
TrineP

Crushed it!

tino
Member
tino

Great job on the front squat PR! Now to sort that stanky leg and also staying back for longer.

This should help: https://www.instagram.com/p/Bz_9xW9H_NC/?igshid=1wkl6tbl2981m

Jorge Fernandez
Guest
Jorge Fernandez

That’s my go to move when I go dancing though. Haha I’ll get to work. Thanks tino 👊🏼

Maxwell Reynolds
Member
Maxwell Reynolds

In a league of your own today big guy!

Anubhav Khanna
Member
Anubhav Khanna

Question: Is this program, going to be behind a pay wall? I saw an e-mail come through, but wanted to confirm here. Thanks Tino/Hunter

tino
Member
tino

Correct. If you have any more questions feel free to shoot us an email [email protected]

Talia
Member
Talia

Welp, today was just one of those days. I’m happy I got into move, but knew this wouldn’t be a PR day and that I’d be lucky to hit 90%. Focused on quality movement instead. A. FS – failed 193 (100%) but managed to get 95% (183, no belt). B. Wasn’t gonna be PRing, focused on no feet snatches which have been helping a ton. Snatches up to 100 felt awesome and snappy, after that technique was so so. Went up to 108 and then called it, didn’t want to reinforce bad mechanics. C. Somewhere around 26-27 mins, was pretty… Read more »

tino
Member
tino

making smart decisions and having a productive session. On to tomorrow!

Bobby Wallum
Member
Bobby Wallum

D. Done
A. Up to 345 failed 375
Haven’t been squatting much so I wasn’t expecting any PRs
B. Up to 240 failed 252
Before shoulder injury a little over a year ago I was hitting this routinely .. still haven’t quite gotten this back
C. RX 22:10
Last time 21:36
Felt much worse this time through the hspu were very difficult today all rounds
All hsw in 25 foot increments
Was hoping to finish this Around 20:00

tino
Member
tino

Productive start to the week. 🙏

Bobby Wallum
Member
Bobby Wallum

Not quite my best day but I’ll take it. Can’t really complain as I’ve been going to weddings almost every weekend and drinking/eating like a degenerate!

TrineP
Member
TrineP

A: 170# pr!!
B: 130# pr as well. Attempted 135# but that just ended up being a high pull 😂
C: 20:40. Did handstand walk to the wall.
D: done.

Jorge Fernandez
Guest
Jorge Fernandez

Great job today!!!

TrineP
Member
TrineP

Thank you 🤗You crushed it today!

tino
Member
tino

SD has been good for you! Great job Trine!

TrineP
Member
TrineP

So good to me this time. Thanks Tino 🙏

Maxwell Reynolds
Member
Maxwell Reynolds

Double PR?!? And you were so casual about it!

TrineP
Member
TrineP

Hah just making PRs silently today 🙈😅 you crushed it today!!

Sam Dellis
Member
Sam Dellis

A- 170kg front squat!! Huge pr! 10kg
B- stopped cuz my wrist was bothering me didn’t wanna push it
C- 18:25, didn’t have space to hs walk so did 45 sec hs hold
D- done

tino
Member
tino

Yeah Sam! Big PR! Now to get your wrist healthy!

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.