5 rounds of
Increase weight each round. Rest 90 seconds between rounds.
Then 5 rounds for time
Results: Split Squats 45-65-75-80-95lbs. Metcon in 16:36
Back from vacation… went for a short 4k run yesterday, now some basic strength building to get into the swing of things again.
Every 30 seconds for 20 minutes move through each of the following stations (30 seconds per station, 10 rounds per station)
Then 2 rounds (inspired by Fit2Day)
Results: Not one of the more exciting workouts but a good start. Double unders went better than I thought they would after such a long break, first round missed at 34 reps, second round unbroken.
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.
Taken from Crossfit New England’s workout from Feb 24, 2018.
5 rounds of
Then for time
Results: Front squats 110-115-130-150-165. From my driveway to the end of the road is 300m so only ran that far… finished in 17:07. Nice workout.
Five rounds
Then 10 rounds for time of
Results: Strict Press 95-115-130-135-140lbs. Metcon in 18:10.