CrossFitAllen – CrossFit
REMINDER
For the weeks leading up to The Open, Thursday’s WOD will be “GOAT DAY”
-This gives athletes a chance to practice a skill of choice they want to get better at for The Open
-“Goat” is a word used in CrossFit to describe a movement that is challenging for us
-Today is geared towards “practice” and dialing in mechanics at an elevated heart rate
-Athletes should choose an appropriate rep scheme for each movement that is challenging, but sustainable
Warm-Up
Roll/Smash Problem Areas for 3-5 Minutes
then…
1:00 Max Hollow Body Rocks
1:00 Max AbMat Sit Ups
1:00 Max Bodyweight Glute Bridges
1:00 Max High Plank Shoulder Taps
Quick Coach’s Choice Stretch
Skill
With the Open less than 35 days away, now is the time to start working on some of your weaknesses!
Spending 8 Minutes on a specific skill:
Double Unders
Pistols
Rope Climbs
Pull Ups
Muscle Ups
Hand Stand
Hand Stand Walks
Getting Upside Down
Kipping Swings
etc…
Conditioning
Metcon (No Measure)
On the Minute x 20 (5 Rounds):
Minute 1: “X” Machine Calories
Minute 2: “X” Wall Balls
Minute 3: “Goat” Movement of Choice
Minute 4: Rest
For the machine calories, pick a number you can sustain within a minute for 5 rounds
For the Wallballs, challenge yourself to a large set of unbroken shots
For the “Goat”, choose a movement that is challenging for us. The goal is to get our heart rate up and tax ourselves, then be able to perform our “Goat” under pressure
Extra
4 Rounds for quality. . .
15 Empty Barbell Good Mornings
12 Dumbbell Bench Press
9 Pausing Single Dumbbell Bent Over Rows (0:03 pause at the top)
60 second plank
Extra
20 Minute Easy Pace Run
At Home METCON
Metcon (AMRAP – Reps)
AMRAP 25:
Buy In: 4,000 Meter Run
In remaining time Max Double Dumbbell Thrusters
CrossFit Allen 