CrossFitAllen – CrossFit


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


Roll/Smash Problem Areas for 3-5 Minutes


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


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


Rope Climbs

Pull Ups

Muscle Ups

Hand Stand

Hand Stand Walks

Getting Upside Down

Kipping Swings



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


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


20 Minute Easy Pace Run


Metcon (AMRAP – Reps)


Buy In: 4,000 Meter Run

In remaining time Max Double Dumbbell Thrusters

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