Team Conditioning WOD, Endurance and GOAT workout 7/18/19


Team Conditioning WOD, Endurance and GOAT workout 7/18/19

*Today the team and Endurance workout will be the same workout. Team workouts are some of our best days at the gym because not only the challenge but the camaraderie! Be here and continue to help the community of CFR thrive through a fun workout.


“Don’t bunt. Aim out of the ballpark.” – David Oglivy

One of the most dangerous things we can do in life is to dream too small.
When we dig to the root of what causes this, we find that it’s fear.

We can convince ourselves that it’s too big of a goal… that it’s out of reach. That in and of itself, is the death of the dream. A self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe.

So it starts with that: belief. Belief that we can learn the skills, build the capacity, and hone the craft. Having the dream is only a part of the equation, and it will only come second to having the belief. The belief that you deserve to step up to the plate, and put the ball over the fences.


Teams of 3
As many rounds + reps as possible in 30 minutes of…
12/9 Calorie Bike
10 Medicine Ball Squat Jumps 30/20
5 Power Clean and Jerks
*one full round then switch – see details below

1st 6 Rounds: 95/65
2nd 6 Rounds: 115/85
3rd 6 Rounds: 135/95
4th 6 Rounds: 155/105

Partners cycle through full rounds, one at a time. Weights increase after each partner has gone through twice (6 rounds).
*You may roll the bikes to wherever needed throughout the gym.
*If odd number, teams of 2 will follow the same rep scheme and see how far they make it in 30 minutes as well.


  • One athlete works at a time in this sprint style workout
  • Next athletes begins following the last clean and jerk
  • Looking for rounds to take somewhere around 1:00 – 1:30


  • Choose a jump squat weight you can complete unbroken every single round
  • If you don’t have enough 30# medicine or slam balls, use plates or dumbbells in it’s place


  • Weight increases every six rounds (2 rounds each per partner)
  • Ok for teammates to use multiple bars if athletes plan on using different weights
  • Should be able to touch and go the first two barbells
  • Second two barbells could be small sets or quick singles


  • Score is total rounds and reps at the finish
  • If unable toBike:
    • Equal Calorie Row

Ball Position
There is no right or wrong way to hold the ball, but each has their pros and cons. Bear hugging the ball on the chest makes it easier to get below parallel, but can be tougher on breathing. Holding the ball a little lower, around belly button height, makes the squat itself easier to accomplish. However, this method can make it more difficult to find full depth. This option is also a quicker set up and makes it easier to breathe. Athletes can feel out both and decide which one works best for them.

Get Tall, Get Small
The standard on the “jump” of the medicine ball squat jump is full extension with a little air under the feet. Essentially the same as a standard burpee would be. Squeeze the quads and glutes to open the hips and create a little separation between you and the ground. As with any squat, looking to get below parallel with each rep. Make sure the ball is in a position that allows for full range of motion.

Get Tall
Along the theme of getting tall on the medicine ball, we also want to get tall on both the clean and the jerk. The muscle clean and the push press will prepare us for this before we get to the power clean and the push jerk. Both of these movements teach us to find triple extension aggressively to create power. Within the clean and jerks in the workout, we can find the power practiced in the muscle clean and push press with the added benefits of being able to get underneath the weight.


  • Move fast through the three movements to get your next teammates in the game
  • You’ll work for 1-1:30 and rest for 2-3:00, so push the limits and don’t think too much
  • All about a strong effort, not a strong strategy


  • Sprint start with a moderate-fast pace to the finish


  • Hold onto the squats without dropping the ball


  • String together the lighter weights and work through quick singles at the heavier weights

GOAT Workout – 20 minutes

“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.

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 with your athletes before the day of the workout. This makes for a smoothly run class on the day of.

There may be athletes 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. Below are examples of a few different options for Goat Days.

Practice Example 1:
Every minute on the minute for 20 minutes complete…
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups

Practice Example 2:
Every minute on the minute for 20 minutes complete…
Odd Minutes: 2-5 Ring Muscle-ups
Even Minutes: 30 Seconds Handstand Walk

Practice Example 3:
Every minute on the minute for 20 minutes complete…
Odd Minutes: 5 Power or Squat Snatches (40%)
Even Minutes: 1 Rope Climb

Cardio Example 1:
Every minute on the minute for 20 minutes complete…
Odd Minutes: 1 Minute Bike
Even Minutes: 1 Minute Sit-ups

Cardio Example 2:
Every minute on the minute for 20 minutes complete…
Odd Minutes: 15/12 Calorie Row
Even Minutes: 12 Burpees

Every minute on the minute for 20 minutes complete…
Odd: Movement 1
Even: Movement 2

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 teaching points. Before the real thing, we can run through a quick practice round to ensure logistics

No strategy for this as today is a focused practice session. The only think 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.