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Option 1: Goat Day
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Every Minute on the Minute for 20:00:
Even: Movement 1
Odd: Movement 2
See below!
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Option 2: WOD
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“Fortitude”
Every Minute on the Minute for 20:00:
Even: 15/12 Cal Row
Odd: 15 Burpees
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Waiting for the 2018 Open workout announcement.
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Goat Day!
From CompTrain:
“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. 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 we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.
For the next five Thursdays during the Open, we will run these Goat Days. Since we do not know what movements will come out for Friday’s workout, this is an opportunity for you to choose what they would like to do as opposed to programming movements that may or may not show up tomorrow. You have the option to stick with the same movements each week or switch things up. There are pros and cons to both. Sticking to the same movements and creating a “mini progression” can be very helpful. If the movement you are working on come up in the Open, you may want to switch to something that hasn’t come up yet to get prepared for that. No right or wrong answer here.
Knowing these Goat Days are coming, we can be proactive and get out ahead of things. Start brainstorming ideas on movements and rep schemes before the day of the workout.
Want to just come in and get a killer workout in? Turning these into more of a conditioning piece is also an option. Athletes can alternate between two cardio movements for 20 minutes if you’d like. You can also choose to hit the workout listed as Option 2 today!
Below are examples of a few different options for Goat Days.
Practice Option 1:
On the Minute x 20:
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups
Practice Option 2:
On the Minute x 20:
Odd Minutes: 1-2 Ring Muscle-ups
Even Minutes: 30 Seconds Handstand Walk
Practice Option 3:
On the Minute x 20:
Odd Minutes: 5 Power Snatches (40%)
Even Minutes: 1 Rope Climb
Cardio Option 1:
On the Minute x 20:
Odd Minutes: 1 Minute Bike
Even Minutes: 1 Minute Sit-ups
Cardio Option 2:
On the Minute x 20:
Odd Minutes: 12 Calorie Row
Even Minutes: 12 Burpees
