5 rounds of
Then 4 rounds for time
Rest 2 minutes, then 4 rounds for time
Results: Back Squats 135-165-185-210-220lbs/100kg. Metcons 3:45 and 3:35.
This is the standard quote everyone uses to explain the Goat day…
“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.
We don’t improve our technique with a high heart rate–that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump.
When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and alternate between them on each minute.
Take 15-20 minutes to warmup for the two chosen movements.
EMOM for 20 minutes
Results: Picked overhead squats/squat snatches and muscle up transitions. I modified the workout and focused only on overhead squats/squat snatches with an empty bar for the full 20 minutes. Started with just 2 overhead squats each round, then about half way through changed to 2 hanging squat snatches each round. Then I did another 10 minute EMOM of muscle up transitions.
3 rounds of
Then
Then AMRAP in 12 minutes
Results: 5 rounds plus 40 reps.
| Day | Movement Class |
Exercises | Priority |
| Monday | W | Sumo Deadlift Highpull | Task |
| Tuesday | W | Strict Press Strict Pullups |
EMOM |
| Wednesday | W | Front Squats | Task |
| Thursday | – | – | – |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | – | – | – |
| Day | Movement Class |
Exercises | Priority |
| Monday | WM | Double Unders SDLHP |
Time |
| Tuesday | WM | Power Clean Push Press Toes to Bar |
Task |
| Wednesday | WM | Front Squats Burpee Box Jumps 400m Run |
Task |
| Thursday | M | Run | Task |
| Friday | GW | Pullups Deadlifts Handstand Pushups |
Time |
| Saturday | – | – | – |
| Sunday | WM | Burpees Squats Cleans |
Task |
In 12 minutes complete the following
Part A: For time do an ascending ladder 1-2-3-4…8-9-10 of
Then in the remaining time
Results: Part A completed in 9:30. Part B 155lbs. Here it is in 5x speed… turns out I still can’t count so I ended up doing 7 squats for round 6 and 6 for round 7 and some other mistakes. I think it came to a total of 112 reps :-P.