From 2011 to 2016, CrossFit Invictus was easily my favorite box to follow. Even on the opposite coast, the Invictus WODs were brutal yet epic to say the least. While a lot has changed in the world of fitness and CrossFit, a good workout never dies. Read on to find 35 great workouts from the Invictus archives that I dreaded at the time but still love to this day.
“CrossFit Games Open Event 16.4”
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts (225/155 lbs)
55 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
55 Calorie Row
55 Handstand Push-Ups
OR
“CrossFit Games Open Event 16.4 – SCALED”
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts (135/95 lbs)
55 Wall Ball Shots (20 lbs to 9’/10 lbs to 9′)
55 Calorie Row
55 Handstand Push-Ups
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: L-Pull-Ups x 10-12 reps or L-Pull-Ups from Towels x 6-8 reps
Minutes 3-4 & 9-10: L-Sit Hold x 45 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters
(use partner assist, Handstand Wall Runs or a 60-seconds Nose-to-Wall Handstand Hold if you don’t have handstand walks yet)
B.
Complete as many rounds and reps as possible in 15 minutes of:
Run 600 Meters
15 Strict Pull-Ups (ladies – perform 10 strict)
15 Kettlebell Swings
A.
Three sets of:
L-Seated Dumbbell Press x 8 reps @ 2111
Rest 60 seconds
Death March x 20 steps @ 2011
Rest 60 seconds
100-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)
Rest 60 seconds
B.
In teams of two, partners alternate to complete 5 rounds each of:
15 Kettlebell Swings
10 Push-Ups
A.
Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 65-70%
(high hang, mid-patella, floor)
B.
Take 20 minutes to build to today’s 1-RM Snatch
C.
For time:
4/3 Legless Rope Climbs from seated
12 Strict Handstand Push-Ups to 6″/4″ Deficit
4/3 Legless Rope Climbs
12 Strict Handstand Push-Ups to 4″/2″ Deficit
4/3 Rope Climbs
12 Strict Handstand Push-Ups to 2″/0″ Deficit
D.
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Tuck-Ups x 20 reps
Interval 2 – Bouncing Knees-To-Chest x 30 reps
Interval 3 – Straight Leg Bottom Balance x 40 seconds
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Elbow Plank x 50 seconds
A.
Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes between sets
B.
In teams of two, partners alternate to complete 5 rounds each of:
20 Kettlebell Swings (32/24 kg)
10 Ring Dips
Swimming Technique and Active Recovery Session
Swimming workouts designed by Heidi Fearon
A.
4 Minutes of Hip Flexor Mobility of Your Choice
4 Minutes of Anterior Shoulder Mobility of Your Choice
4 Minutes of Quad Mobility of Your Choice
4 Minutes of Lat & Subscap Mobility of Your Choice
Focus on relaxed breathing throughout these mobility drills. If you cannot breathe properly, the stretch is too intense and you need to back off to the place where you can maintain a rhythmic breathing pattern.
II.
Warm-Up Technique Drills
Please watch the following video to optimize kicking with a kickboard and some overall good tips on how to kick from the hips versus the knees and focus on loose, flexible ankles. Post comments or questions regarding kicking to the blog.
Two sets of:
25 Meter Finger Tip Drag
25 Meter Stroke Count
Rest 15 seconds
Followed by…
Four sets of:
25 Meter Kick – use a kick board and try the techniques from the video above
Rest 15 seconds
Followed by…
Two sets of:
25 Meter Finger Tip Drag
25 Meter Stroke Count
Rest 15 seconds
Followed by…
One set of:
100 Meter Pull
Main Set
Note your times. As the season goes on when we repeat this workout your times should be faster and more tightly grouped.
Every 3 minutes, for 18 minutes (6 sets) for times:
Swim 100 Meters @ 100% effort
(goal is to have the same time for each 100 meter swim)
Followed by…
100 Meter Pull
Rest 15 seconds
100 Meter Kick
Rest 15 seconds
Every 2 minutes, for 10 minutes (5 sets) for times:
Swim 50 Meters @ 100% effort
Followed by…
Every 2 minutes, for 10 minutes (5 sets) for times:
50 Meter Kick @ 100% effort – use a kick board and boomers if you have them.
Cool Down
200 Meters – Alternate between finger tip drag and focusing on body position – waterline at the crown of your head.
Three sets of:
Back Squat x 8-10 reps @ 3011
Rest 45 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 45 seconds
Supine Leg Lowering x 10-15 reps @ 3011
(lower back remains in contact with the floor)
Rest 45 seconds
B.
For time:
Row 1000 Meters
immediately followed by…
Five rounds of:
5 Strict Pull-Ups
10 Dumbbell Thrusters
A.
Three sets of:
Dumbbell Death March x 20 steps @ 2011
Rest 45 seconds
Tempo Push-Ups x 10-15 reps @ 2111
Rest 45 seconds
Russian Step-Ups x 10 reps per leg
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
B.
For time:
Run 800 Meters
Row 1000 Meters
Run 800 Meters
A.
Complete rounds of 15, 12 and 9 reps for time of:
Power Cleans (185/135 lbs)
Strict Handstand Push-Ups
B.
Every 2 minutes, for 12 minutes (3 sets of each):
Station 1 – Dumbbell Z-Press x 8 reps @ 2111
(keep elbows wide to the side of the body in line with shoulders and hips throughout the press and descent)
Station 2 – Strict Toes to Bar x 8-10 reps @ 3110
(if you cannot perform with straight legs, try them from a tucked position)
A.
Back Squat
*Set 1 – 40% x 5 reps
*Set 2 – 50% x 4 reps
*Set 3 – 60-65% x 3 reps
*Set 4 – 75% x 2 reps
Rest no more than 60 seconds – or the time it takes you to put weight on the barbell – between these first four sets!
*Set 5 – 85% x 2 reps
*Set 6 – 85% x 2 reps
*Set 7 – 90-95% x 1 rep
*Set 8 – 90-95% x 1 rep
Rest 2-3 minutes between sets for the last four sets.
B.
Every 2 minutes, for 10 minutes (5 sets):
Behind the Neck Press in Split x 5 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Jump to Split x 3 reps @ 60% of 1-RM Jerk
(Barbell on your back the whole time, quickly move feet into the split position without any upward drive.)
C.
Every 2 minutes, for 24 minutes (12 sets):
Split Jerk
*Sets 1-3 = 2 reps @ 70-80%
*Sets 4-6 = 2 reps @ 80-90%
*Sets 7-9 = 1 rep @ 90%
*Sets 10-12 = 1 rep @ 95+%
D.
Complete as many rounds and reps as possible in 20 minutes of:
21 Calorie Row
15 Strict Handstand Push-Ups
9 Ground to Overhead (205/135 lbs)
A.
Complete as many rounds and reps as possible in 8 minutes of:
5 Dumbbell Burpees
10 Dumbbell Walking Lunges
Use the same set of dumbbells for the entire workout. Jump with DBs at your sides on the DB burpee.
B.
Every 2 minutes, for 12 minutes (3 sets of each):
Station 1 – Dumbbell Z-Press x 8 reps @ 2111 https://vimeo.com/147133774
(keep elbows wide to the side of the body in line with shoulders and hips throughout the press and descent)
Station 2 – Strict Toes to Bar x 8-10 reps @ 3110
(if you cannot perform with straight legs, try them from a tucked position)
A.
Every 2 minutes, for 16 minutes (8 sets) of:
2 Snatch Lift-Offs + Snatch
Perform a pull from the floor to mid-patella and pause for 1-2 seconds at that position, then return the barbell to the floor, repeat, then snatch.
B.
Four sets for times of:
400 Meter Run
20 Kettlebell Swings (24/16 kg)
20 Wall Ball Shots (20/14 lbs)
Rest 4 minutes
Note times for each set. Trust your fitness and push the intensity.
A.
Five sets of:
Deadlift x 3-5 reps
Rest 20 seconds
Tempo Ring Dips x Max Reps @ 2111
(stick to the tempo – 2 second descent, pause for 1 second, back up to the top, then pause for a second before starting the next rep)
Rest 2-3 minutes
B.
For time:
Assault Bike 40/30 Calories
Run 800 Meters
Row 1000 Meters
Swimming Technique and Active Recovery Session
Swimming workouts designed by Heidi Fearon
A.
I.
4 Minutes of Hip Flexor Mobility of Your Choice
4 Minutes of Anterior Shoulder Mobility of Your Choice
4 Minutes of Quad Mobility of Your Choice
4 Minutes of Lat & Subscap Mobility of Your Choice
Focus on relaxed breathing throughout these mobility drills. If you cannot breathe properly, the stretch is too intense and you need to back off to the place where you can maintain a rhythmic breathing pattern.
II.
Warm-Up Technique Drills
One set of:
200 Meters –
A.
Three sets of:
Dumbbell Death March x 20 steps @ 2011
Rest 45 seconds
Tempo Push-Ups x 10-15 reps @ 2111
Rest 45 seconds
Russian Step-Ups x 10 reps per leg
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
B.
For time:
Run 800 Meters
Row 1000 Meters
Run 800 Meters
A.
Complete rounds of 15, 12 and 9 reps for time of:
Power Cleans (185/135 lbs)
Strict Handstand Push-Ups
B.
Every 2 minutes, for 12 minutes (3 sets of each):
Station 1 – Dumbbell Z-Press x 8 reps @ 2111 https://vimeo.com/147133774
(keep elbows wide to the side of the body in line with shoulders and hips throughout the press and descent)
Station 2 – Strict Toes to Bar x 8-10 reps @ 3110
(if you cannot perform with straight legs, try them from a tucked position)
A.
Back Squat
*Set 1 – 40% x 5 reps
*Set 2 – 50% x 4 reps
*Set 3 – 60-65% x 3 reps
*Set 4 – 75% x 2 reps
Rest no more than 60 seconds – or the time it takes you to put weight on the barbell – between these first four sets!
*Set 5 – 85% x 2 reps
*Set 6 – 85% x 2 reps
*Set 7 – 90-95% x 1 rep
*Set 8 – 90-95% x 1 rep
Rest 2-3 minutes between sets for the last four sets.
B.
Every 2 minutes, for 10 minutes (5 sets):
Behind the Neck Press in Split x 5 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Jump to Split x 3 reps @ 60% of 1-RM Jerk
(Barbell on your back the whole time, quickly move feet into the split position without any upward drive.)
C.
Every 2 minutes, for 24 minutes (12 sets):
Split Jerk
*Sets 1-3 = 2 reps @ 70-80%
*Sets 4-6 = 2 reps @ 80-90%
*Sets 7-9 = 1 rep @ 90%
*Sets 10-12 = 1 rep @ 95+%
D.
Complete as many rounds and reps as possible in 20 minutes of:
21 Calorie Row
15 Strict Handstand Push-Ups
9 Ground to Overhead (205/135 lbs)
“Dissecting Kelly”
400 Meter Run
30 Box Jumps (24″/20″)
30 Wall Ball Shots (20/14 lbs)
Complete as many rounds as possible in 30 minutes of:
400 Meter Run
30 Box Jumps or Step-Ups
30 Wall Ball Shots
A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean + 3 Front Squats + Jerk
Build over the course of the 10 sets to today’s heavy complex.
B.
Every minute, on the minute, for 21 minutes (7 sets of each):
Minute 1 – 4 Ring Muscle-Ups + 4 Box Facing Burpee Box Jump-Overs (24″/20″)
Minute 2 – 6 Dumbbell Thrusters (55/35 lbs) + 4 Box Facing Burpee Box Jump-Overs
Minute 3 – 15/12 Calorie Assault Bike
Immediately followed by…
C.
Three rounds for time of:
4 Ring Muscle-Ups
6 Dumbbell Thrusters (55/35 lbs)
8 Box Facing Burpee Box Jump-Overs (24″/20″)
15/12 Calorie Assault Bike
D.
Three sets of:
1-1-2 Dumbbell Bench Press x 8 reps
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each @ 2111
(row the DB to your hip, not your chest)
Rest 90 seconds
A. Take 15 minutes to build to a heavy Snatch
Let feel dictate the load. If you feel good, push the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics.
B. Build to today’s 1-RM Pause Front Squat @ 33X1
Followed by…
Every three minutes, for 15 minutes (5 sets):
Front Squat x 2 reps @ 95% of today’s 1-RM Pause Front Squat (no tempo prescription here.)
C. Three rounds for time of:
60 Double-Unders
15 Toes-to-Bar
10 Push Press (135/95 lbs)
Keep these as push presses, they are not shoulder to overhead.
D. Every minute, on the minute, for 9 minutes (3 sets) of:
Minute 1 – Single-Arm Hand Plank x 60 seconds (30 seconds each arm)
Minute 2 – V-Ups x 15 reps
Minute 3 – Seated Piked Double Leg Lift x 15 reps
General Fitness
A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Jump Rope Technique Work x 45-60 seconds
Rest 45 seconds
Plank Hold x 45 seconds
Rest 45 seconds
B.
In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:
10 Wall Ball Shots (20/14 lbs)
10 Burpees
10 V-Ups
Performance
A.
Five sets of:
Back Squat x 2-3 reps
(goal is to find a 3-RM during these five sets)
Rest 3 minutes
B.
In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:
15 Wall Ball Shots (20/14 lbs)
10 Toes to Bar
5 Burpee Box Jump-Overs (24″/20″)
Performance
Every 10 minutes, for 30 minutes (3 sets), for times of:
Row 1000 Meters
20 Pull-Ups
20 Push Presses (135/95 lbs)
Fitness
Every 10 minutes, for 30 minutes (3 sets), for times of:
Row 1000 Meters
12 Strict Pull-Ups
12 Dumbbell Push Presses (heavy)
Fitness
A.
Four sets of:
Single-Arm Dumbbell or Kettlebell Press x 6-8 reps @ 21X1
Rest 60 seconds
Kettlebell Swings x 25 reps
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 8 minutes of:
5 Dumbbell Man-Makers
10 Single-Arm Dumbbell Snatches
15 V-Ups
Man-Maker = DBs to floor, kick back, push-up, row left, row right, jump feet in, power clean, push press.
Competition
A.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%
Rest 3 minutes
B.
Four sets for max reps/calories:
60 Seconds of Wall Ball Shots (30/20 lbs)
60 Seconds of Kettlebell Swings (32/24 kg)
60 Seconds of Burpees to 6″ Touch
60 Seconds of Assault Bike or Rowing
60 Seconds Rest
Performance
A.
Four sets of:
Single-Arm Dumbbell or Kettlebell Press x 4-6 reps @ 21X1
Rest 60 seconds
Kettlebell Swings x 25 reps
Rest 60 seconds
B.
Three rounds for time of:
10 Power Cleans (135/95 lbs)
20 Push-Ups
40 Double-Unders
Performance
A.
Three sets of:
Bulgarian Split Squats x 4-6 reps each leg @ 30X1
Rest 90 seconds
Tempo Ring Dips x Max Reps @ 1111
Rest 90 seconds
B.
Four rounds for time of:
5 Front Squats (185/135 lbs – taken from floor)
10 Pull-Ups
15 Calories of Assault Bike (or Rowing)
Fitness
A.
Three sets of:
Bulgarian Split Squats x 6-8 reps @ 30X1
Rest 45 seconds
Close-Grip Push-Ups x 8-10 reps @ 2011
Rest 45 seconds
Side Planks x 30-45 seconds each side
Rest 45 seconds
B.
Four rounds for time of:
5 Strict Pull-Ups
10 Dumbbell Thrusters
15 Calories of Assault Bike (or Rowing)
Performance
A.
Four sets of:
Push Press x 4-5 reps
Rest 2 minutes
Clean Pulls x 3 reps
Rest 2 minutes
B.
Five sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Burpees (for max reps)
Rest 2 minutes
Fitness
A.
Four sets of:
Dumbbell or Barbell Push Press x 8-10 reps
Rest 45 seconds
Kettlebell Swings x 20 reps
Rest 45 seconds
Supinated-Grip Pull-Ups x 5-7 reps @ 2111
Rest 45 seconds
B.
Five sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Burpees (for max reps)
Rest 2 minutes
Complete three rounds each of:
350 Meter Row
(rest station)
25 Thrusters (95/65 lbs)
(rest station)
15 Pull-Ups
(rest station)
**
A.
Every 2 minutes, for 20 minutes (10 sets):
Clean + Jerk
Build over the course of the 10 sets to something heavy for the day.
B.
Three sets of:
Clean Deadlift with 2″ Deficit x 1 rep
Rest as needed
C.
For time:
120 Double-Unders
30 Hang Squat Cleans (135/95 lbs)
20 Bar Muscle-Ups
1-Mile Run (1600 meters)
D.
Three sets of:
Dumbbell Z-Press x 6-8 reps
Rest as needed
Bulgarian Split Squats x 8 reps each leg @ 41X1
Rest as needed
Banded Triceps Extensions x 25 reps @ 1010
Rest as needed
ABOUT THE AUTHOR
Carlos Grider is a former U.S. Marine, CrossFit Level 1 trainer, certified personal trainer, and the creator of Forge the Flow. After nearly a decade supporting combat operations and special operations in austere environments — and another decade traveling across 65+ countries as a nomad and adventure athlete — Carlos distilled everything he learned about staying strong, capable, and resilient without a gym into the Forge the Flow training system. He has trekked solo to Everest Base Camp, surfed Bali through the pandemic, trained Muay Thai in Thailand, and run self-guided marathons across four continents — all maintained on minimalist training built for real life. He writes about the fitness methods that actually travel.
Click here to learn more about Carlos's story.