GOAT Day (2 options) Thursday 4/22/21


GOAT Day (2 options) Thursday 4/22/21

VIDEO – How to do Double Unders

A GOAT for many is the double under. Just 5 minutes before and after class each day for a week could get you to the next level!

Every 2-3 weeks we will be continuing our Thursday GOAT training, to give you the opportunity and time to work on items you might like to focus on. There will always be an alternative workout on this day for those who rather just get a burner in. If you’re new to this details below!

  • “Goat” is CrossFit slang for a movement that challenges us
  • Examples: Double Unders, Pull-ups, Overhead Squats, Handstand Push-ups, Olympic Weightlifting
  • 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
  • Athletes 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
  • No right or wrong answer here.
  • Knowing these Goat Days are coming, we can be proactive and get out ahead of things
  • Start brainstorming ideas on movements and rep schemes
  • This makes for a smoothly run class on the day of
  • There may be some of you who 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
  • To make things simple, we’ll provide an option for each week

OPTION 1: Your choice on movements.
On the Minute x 20:
Odd: Movement 1
Even: Movement 2

  • Below are examples of a few different other options for Goat Days:

Practice Example 1:
On the Minute x 20:
Odd Minutes: 45 Seconds Double Under Practice
Even Minutes: 5-10 Handstand Push-ups

Practice Example 2:
On the Minute x 20:
Odd Minutes: 3-5 Ring Muscle-ups
Even Minutes: 30 Seconds Handstand Walk

Practice Example 3:
On the Minute x 20:
Odd Minutes: 7 Power Snatches (40%)
Even Minutes: 2 Rope Climbs

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

GENERAL WARM-UP [5:00-12:00]
6 Minutes For Quality
1 Minute Machine
1 Minute Push-up to Down Dog Video
1 Minute Side Plank (30 Second Each) Video
1 Minute Single Leg Glute Bridges (30 Seconds Each) Video
1 Minute Sit-ups
1 Minute Wall Squats Video

MOBILITY [12:00-15:00]
Wall Twist: 1 Minute Each Side

MOVEMENT PREP [15:00 – 30:00]

  • Movement prep will be different for each athlete based on their movements
  • This is where athletes setup equipment if necessary and coaches can continue to assist with structure and coaching
  • Before the real thing, we can run through a quick practice round to ensure logistics

WOD [30:00 – 50:00]

  • No strategy for this, as today is more of a focused practice session
  • The only thing to keep in mind is the why behind the day
  • Rather than competing or training hard, athletes can look to maintain a high focus and lower heart rate
  • With this day being lower intensity, the minutes will not likely be full of work
  • This allows for more teaching within the workout than most days


On the Minute x 20:
Minute 1: 15/12 Calorie Machine
Minute 2: 45 second Plank (on elbows, body straight = RX)

***continue moving all 20 minutes but your score is total minutes you were able to complete without the minute lapping you. Although you may not complete every minute here or there, example would be if 17 finished minutes out of the 20 minutes, your score would = 17 points