THUJAN27

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

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