W.O.D., Endurance, and GOAT Workout 6/6/19


W.O.D., Endurance, and GOAT Workout 6/6/19

Strength – 12 minutes

Every 2 minutes on the minute complete…
Build to Heavy Complex (cannot rest bar on ground during complex):
1 Hang Power Clean + 1 Power Clean


  • 12 Minutes to Build to a Heavy Complex
  • Looking to complete 6 total sets today
  • As you get heavier in weight, make smaller jumps


“If you aim at nothing, don’t worry… we’ll hit it.”

A clear and defined goal seems like an obvious first step. However, it is often missed.

It’s not that we don’t have any general goals or directions in mind. What we tend to lack is the unmistakable specificity. We lack the concrete intentions that are impossible to mix up when we’re under way.

If we have to pause to think about what our goals are, we haven’t yet defined them to the extent we seek. They need to come to our lips in the blink of an eye, as if it’s a subconscious reaction. For no other reason than to see us through the inevitable storm.

When we cross adversity, mixed emotions sway will try to sway our judgement. This is where compromises push their way into our thoughts. We convince ourselves of a new goal, purely due to changing circumstances. A clear and defined goal however, will see us through the most challenging of conditions.

Let it be specific, measurable, and actionable.

“I need to get better with money”, turns into “I will have $40 each payment transferred to my retirement account.”

“I want to get fitter”, turns into “I will eat 3 quality meals per day, 6 days per week, and go to the gym on Mon/Tue/Wed, Fri/Sat”.

“I want to have better presentation skills”, turns into “I will take the improv class every Monday for the next six weeks”.
Be intentional. Specificity is everything.

Conditioning WOD – 18 minutes

For Time:
15 Power Cleans (155/105)
800 Meter Run
10 Power Cleans (185/125)
400 Meter Run
5 Power Cleans (225/155)
200 Meter Run


  • Two part power clean focused workout


  • Within the workout, we’re looking for a weight we can grind through with quick singles early and still move relatively quick toward the end as the weights increase in weight
  • Should be able to string reps together early if neeed but singles will likely be the best option


  • If Unable to Run:
    **For 800 Meter Run **
    1000 Meter Row
    2400/1700m Calorie Bike

For 400 Meter Run
500 Meter Row
1200/800m Calorie Bike

For 200 Meter Run
250 Meter Row
600/400m Calorie Bike

Piece By Piece
We’re going to break the power clean down into 4 pieces today. Each has a specific goal in mind that contributes to the overall lift. Below are the 4 pieces we’ll work through today.

**1. Jump Shrug **
Goal: Create speed through the middle with the legs

**2. Jump Shrug + High Pull **
Goal: Keep the bar close

**3. Muscle Clean **
Goal: Fast turnover and releasing the hook grip

**4. Tall Cleans (land at 2in-4in-6in-Full squat) **
Goal: Pull down and around the bar quickly


  • Quick singles when you can
  • Stay near the bar and find a consistent work/rest rhythm


  • Start slow after the cleans, then settle into moderate pace
  • Go a little faster than you want to knowing they’ll be a break between each single repetition on the barbell

*Reminder – An endurance workout is offered every Tue and Thur alongside our regular workout. These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking. If you do not finish them or feel they are too challenging due to total time of work, feel free to scale or adjust the time occasionally.

CFR Endurance WOD – 35 minutes

Buy In: 30/20 Cal Ski Erg

5 ,10, 15, 20, 25, 30 reps of…

Hang Power Cleans 95/65
*400m run after each set

Buy Out: 30/20 Cal Bike

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.