Goat Day

Hammonasset CrossFit – CrossFit

Warm-up

Parter 2000m Row.

*Split evenly. Partner not rowing can work through mobility such as:

Chest Stretch

Banded/PVC Pass Throughs

Pigeon Pose

Front Rack Stretch

Couch Stretch

Etc…

Weightlifting

Bench Press (5-5-5-5-5-5+)

40%-45%-55%-60%-70%-80%

**Add 5# to the weight at each percentage.

Metcon

For the next five Thursdays during the Open, we will run Goat Days. “Goat” is CrossFit slang for a movement that challenges us. These are the best days to turn perceived weaknesses into strengths. Today is geared towards “practice,” dialing in mechanics with a controlled heart rate. Choose two “Goats” to work on, and alternate between them on each minute.

Metcon (No Measure)

Your Choice EMOM! Below are some ideas, or you can make up your own:

Practice Option 1:

On the Minute x 16

Odd Minutes: 30 Seconds Double Under Practice

Even Minutes: 3-6 Handstand Push-ups

Practice Option 2:

On the Minute x 16

Odd Minutes: 1-2 Ring Muscle-ups

Even Minutes: 30 Seconds Handstand Hold/Walk

Practice Option 3:

On the Minute x 16

Odd Minutes: 5 Power Snatches (40%)

Even Minutes: 1 Rope Climb

Cardio Option 1:

On the Minute x 16

Odd Minutes: 1 Minute Bike

Even Minutes: 1 Minute Sit-ups

Cardio Option 2:

On the Minute x 16

Odd Minutes: 12 Calorie Row

Even Minutes: 12 Burpees

Stretch/Mobility

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