Goat Day

On the Minute x 20

Odd: Movement 1

Even: Movement 2

Week three of Goat Day! The goal today is to either progress from last week’s or choose two other movements to work through.

“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 all 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 to choose what you 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 comes 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.

If you just want to 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 they’d like. Below are examples of a few different options for Goat Days.

Practice Example 1:

On the Minute x 20

Odd Minutes: 30 Seconds Double Under Practice

Even Minutes: 3-6 Handstand Push-ups

Practice Example 2:

On the Minute x 20

Odd Minutes: 1-2 Ring Muscle-ups

Even Minutes: 30 Seconds Handstand Walk

Practice Example 3:

On the Minute x 20

Odd Minutes: 5 Power Snatches (40%)

Even Minutes: 1 Rope Climb

Cardio Example 1:

On the Minute x 20

Odd Minutes: 1 Minute Bike

Even Minutes: 1 Minute Sit-ups

Cardio Example 2:

On the Minute x 20

Odd Minutes: 12 Calorie Row

Even Minutes: 12 Burpees