Teams of 3(30min cap):
100/70 cal bike
70 clean & jerks 135/93
70 toes to bar
50 clean & jerks 155/103
50 chest to bar pull-ups
30 clean & jerks 185/133
30 bar muscle ups
100/70 cal bike
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
Bike may be substituted if not participating in the open. We’ll try to remain vigilant and run heats as needed. Happy Open Season!
On the Minute x 20
Even Minutes: Movement 1
Odd Minutes: Movement 2
“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.
Suggestions for practice or just a good workout…
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
1 Minute:
Easy Row or Bike
Active Spidermans
45 Seconds
Moderate Row or Bike
Push-up to Down Dog
30 Seconds
Fast Row or Bike
Inch worms no pushup
Empty Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
1 min of 3 PVC pass throughs + 3 OHS
30 sec ankle stretch each side
45 sec couch stretch each side
15 min AMRAP:
5 Power Snatches 115/78
10 Overhead Squats
15 Hang Power Cleans
20/15 Calorie Row
50 Double Unders
BARBELL
We’ll use one barbell today unless overhead movements are drastically different from cleans
Power Snatch or Overhead Squats will be the limiting factor
Should be able to complete 20+ overhead squats when fresh
DOUBLE UNDERS
Substitutions:
Reduce Reps
75 Single Unders
1 Minute of Practice
(everyone in class will have a box in the center of the room, we’ll go around the boxes with our movements)
20 Seconds each:
Easy Jog
Quad Stretch
Knee to Chest
Straight Leg Kicks
Side Lunge
Moderate Jog
Cradle Stretch
Active Samson
Active Spidermans
Push-up to Down Dog
Faster Jog
Side Shuffle
Air Squats
Child’s Pose on Box (45 Seconds)
Pigeon Pose on Box (45 Seconds Each Side)
4 Rounds:
21 Deadlifts 135/93
15 Box Jump Overs 24/20″
9 Push Jerks 135/93
