A.
Two sets of:
Single-Arm Ring Row x 5 reps each arm @ 2111
(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)
Rest 15 seconds
Reverse-Grip Push-Ups x 10 reps @ 2111
Rest 15 seconds
Band Pull-Throughs x 10 reps @ 2011
(focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)
Rest 15 seconds
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 5 reps each leg @ 2111
Rest 15 seconds

B.
Take 15-20 minutes to build to today’s 1-RM Power Clean & Jerk

C.
Every 2 minutes, for 14 minutes (7 sets) for times of:
30 Heavy Rope Double-Unders or 50 Double-Unders
6 Power Clean & Jerks @ 60-70% of 1-RM Clean & Jerk

D.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Dumbbell Bench Press x 8-10 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 21X0
Station 3 – Suitcase Carry x 100 Meters (50 meters each side)

E.
For time:
*400 Meter Bearhug Sandbag or D-Ball Carry (150/100 lbs)

*Every 2 minutes, including at 321GO! perform 20 Air Squats.
**If you do not have access to a Sandbag or D-Ball Perform with Double Front Racked Kettlebells (24-32/16-24kg)

Compare results to August 13, 2019.

For over 10 years, Invictus has proudly offered various online programs for FREE. To continue to provide you with an excellent program and community, and further enhance the amount of coach interaction and feedback you receive through the program, we will begin charging a small monthly fee for the Competition program. Click here and sign up before October 1 to get the Sea of Green intro pricing of $9/month option (35% off).

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Salvatore PurpuraPeter BristotteAndrei PuchkouDouglas GoochEduardo Salazar Recent comment authors
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Salvatore Purpura
Guest
Salvatore Purpura

“”Front Squat 23/19
Last Set 158kg

B.
Power Clean and Jerk 118kg

C.
Done Barbell 75kg

Peter Bristotte
Member
Peter Bristotte

Howdy!

A. Done.
B. 105 kg
C. 138 lbs with 50 regular Dubs. Times: 1:05-1:05-1:01-1:05-1:08-1:08-1:08
D. 70 lbs DBs, Rows at 135 lbs, Carry at 70 lbs KB
E. 8:35

Have a great day!

Douglas Gooch
Member
Douglas Gooch

A. Done
B. 315 pr power clean and jerk.
C. Done with 200. All rounds under 1:15 some how did dus unbroken.
D. Done
E. Done with dball

tino
Member
tino

Yeah buddy!! Congrats on a PR! It’s been a great week so far!!

Eduardo Salazar
Member
Eduardo Salazar

A. Done
B. 235
C. Done, 3-4 rounds didn’t finish PC
D. Done @50’s
E. Did some mobility, needed to

tino
Member
tino

Good to see you getting that mobility in. It’s as important as training!

Samuel Woodman
Member
Samuel Woodman

B: Hit 300#, just missed clean on 315#
C: Done with 185# and heavy rope, all rounds :53 – :54
D: Done

Tim Coffield
Member
Tim Coffield

B. Up to 215 missed the jerk at 225
C. With 135 and 50 du
1:10 1:08 1:10 1:08 1:09 1:09 1:07
C&J were tng 3+3
E. 6:09 with 80# db lit my back up!

Great workout thanks Tino!

tino
Member
tino

Always a pleasure! Another productive day. I hope to see 225+ soon!

Ola Besser
Guest
Ola Besser

B) These didn’t feel that great today. Up to 150lb (96%)
C) 105lb, 50 Dubs – 1:08/1:06/1:05/1:03/1:02/1:01/1:00
D) 10 strict pull-ups, 45 sec hollow hold, 200ft sandbag carry (100lb)

tino
Member
tino

Looks like you learned as you went on those barbell cycling intervals with your times coming down. Good to see! 👍

Maxwell Reynolds
Member
Maxwell Reynolds

B. 290/305(x) – We did squat cleans
C. Done @155 – Went a little light with the goal of keeping sets under 1:00 and holding onto the bar.
D. Done – 65/135/70
E. Done – Didn’t time

Edgardo Stanziola
Member
Edgardo Stanziola

A.
Done
B.
245 lbs
C.
6/4/4/3/3/4/4
D.
Done
E.
7:07

Extra:
Barbell z press
incline DB bench press
Strict bar dip

John Vautier
Guest
John Vautier

A. Done
B. Up to 275, missed 285. Happy with this after yesterday’s volume. Didn’t feel too snappy off the floor.
C. 6 rounds, barbell went 135/135/155/155/175/185 – all rounds between :59 – 1:14 mixing tng and singles. Few trips on Dus.
D. Done, subbed z-press for db bench.
E. No squats just carry. I think it was 5-6 minutes? Two drops.

tino
Member
tino

🙏🙌💪

Andrei Puchkou
Member
Andrei Puchkou

A. Done
B. 255 PR!!!
C. 0:58/1:01/1:30/Skipped/1:06/1:49/1:56. 170#(66.6%)
E. 200 m 150# SB 5:36
D. 2 sets DB’s 70#/Barbell 135#/KB 70#

tino
Member
tino

Congrats on the new PR!!!

Andrei Puchkou
Member
Andrei Puchkou

Thanks Tino!

Patrick Benson
Member
Patrick Benson

A) Done
B) Up to 255 for a 10lb PR! This is now equal to my squat clean and jerk.
C) Idk if the last part messed up my CNS but my heart rate went out of control almost right away here? 1:27, 1:27, 1:33, 1:56, then this turned into 7 rounds for time so 17:30. Rough go for me lol.
D) 60lbs DBs, 135lb row, 88lb KB
E) 11:54 RX, 1 min faster than last time

tino
Member
tino

Yeah! Congrats on the PR! Now we need to get that squat clean up!

Amy Maschue
Member
Amy Maschue

A. done
B. built to 125lb
C. Each round 1:40-ish done with 85lbs
D. Done 40lb DB bench/115lb row/53lb KB

Jake Swartwout
Member
Jake Swartwout

A. Done
B. 265# that might be a 5lb PR power clean but I can’t remember hahah.
C. 1:19/1:16/1:15/1 :13/1:17/1:15/1:15 at 185# I felt like I really pushed myself to stay consistent on this. Once I’m back competing with Maxwell Reynolds I’ll have myself and him to push me!! Exponential gainzzzzzz.
D. Done
E. 7:50 with 125# SB. Last time I had to modify.

tino
Member
tino

Are you moving to SD Jake?!?!

Congrats on the power clean PR

Jake Swartwout
Member
Jake Swartwout

Hahaha I wish!!! I think my wife may kill me though. Definitely planning on coming to visit though!

Maxwell Reynolds
Member
Maxwell Reynolds

See you in a few months buddy!

TrineP
Member
TrineP

B: We did squat cleans in class. up to 145#
C: you go, I go with Ali. 13:31 total with 50 DUs and 95#
D+ E: Muscle-up practice.

tino
Member
tino

Another fun session in SD!

Caitlin Buckvold
Member
Caitlin Buckvold

A. Done
B. Worked up to 155; once I started straightening my legs I backed off the weight and finished with 3 sets of pause below the knee clean + clean + jerk
C. First 5 sets with 50 DU :53 / :53 / :48 / :55 / :49 finished with HRDU 1:33 / 2:00
D. Done using 35lb DBs, 85lb bar, & 24kg KB
Finished with the Invictus muscle-up drills.

tino
Member
tino

Feeling better Caitlin?

Caitlin Buckvold
Member
Caitlin Buckvold

Thanks for asking; I did have a mostly normal session today. I am all signed up to continue the Competition programming (🙌) and logged inside the private Competition page there yesterday (FS up to 95%) but I think I will just log here until everyone else is switched over!

tino
Member
tino

Good to hear you’re feeling better and you’ve signed up! Are you referring to SugarWOD? The current blog isn’t private until later this month

Dante Tuscai
Member
Dante Tuscai

B. Built up to 285 – felt good
C. 50 Dubs and 175 for the clean and jerks. 1:06, 1:05, 1:04, 1:04, 1:01, 1:00, :56. I would say it wasnt RX because I the weight I used was under the prescribed percentages.
D. Done
E.7:49 – I think we were around 11 last time so we went a little faster today lol

tino
Member
tino

Two good days of training. Nice work Dante!

Jorge Fernandez
Guest
Jorge Fernandez

A. Done
B. Pr clean and Jerk #320 also Prd Clean at 325 and just missed the jerk.
C. RX with 50 DU and #155 Didn’t let go of bar. Focused on cycling and quick transitions!

tino
Member
tino

Damn!!! I missed this! Great work dude!!

Tom
Member
Tom

Yesterday:
A) up to 364 (f385)
B) up to 235 f245

Today:
A) done
B) 265 (f280 squat clean)
C) went light @135 had to have a win today…
D) 70/135/70
E) 24s

tino
Member
tino

Second session:
Still moving your house and belongings…for time

Bobby Wallum
Member
Bobby Wallum

D. Done
A. Done
B. Up to 295
C. RX with 50 DU and 185# 1:06/1:10/1:01/1:06/1:07/1:03/:55
E. Later

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.