For the next 3 Thursdays (during The Open) Athletes will have the option to do a GOAT Day or the WOD. We will warm up as a group then split up and warm up individual movements or WOD movements for the day. For those of you that don’t know what a GOAT day is see below:
“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.
“Goat Days” give you an opportunity to refine skills or work on your weaknesses. 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.
WOD:
40-30-20-10 Calorie Row
20-15-10-5 Alternating Pistols or Air Squats
12-9-6-3 Strict Pull Ups
16 Min Cap
“Goat Day”
On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2