Power CrossFit – CrossFit

View Public Whiteboard

GOAT WORK

“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.

WORKOUT OF THE DAY

Metcon (No Measure)

Every 1 min for 20 mins, alternating between:

Goat Movement 1

Goat Movement 2

Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.

STRENGTH

Front Squat

• 5 reps at 60% of 1RM

• 5 reps at 65% of 1RM

• 5 reps at 70% of 1RM

• 5 reps at 70% of 1RM

Back Squat

• 4 reps at 75% of 1RM

• 4 reps at 80% of 1RM

• 4 reps at 80% of 1RM

• 4 reps at 80% of 1RM