W.O.D, Endurance, and GOAT Workout Thursday 7/11/19


W.O.D, Endurance, and GOAT Workout Thursday 7/11/19

Strength – 15 minutes

Find a 3 rep push press for the day

*This is not a push jerk. Bend your knees once in the dip, then aggressively push up and lock your knees out in full extension as well as your arms to complete the push press
*Build to 3 rep push press. Make sure you give yourself at least 2 minutes between attempts to achieve your best score


“We’re not a product of our circumstances. We’re a product of our decisions.” – Steven Covey

The man on top of the mountain did not fall there.
Everything we have in our life, is a result in the choices we’ve made.

This isn’t an attempt to shame our past. It’s purpose is quite the opposite. It is to empower our future. A tragedy for many is a life lived through circumstances. To see the past as a constrictor of the future. A self-imposed box, limiting possibility. Steven Covey’s quote drives us to realize, it’s the opposite. That we are in control.

Who we become tomorrow, will be shaped by the choices we make today.

Conditioning WOD – 15 minutes

As many rounds + reps as possible in 15 minutes of…

Buy In: 65/45 Calorie Bike


3 Wallballs 20/14, 3 Burpees
6 Wallballs, 6 Burpees
9 Wallballs, 9 Burpees

Up By 3’s Until Time Cap – your score is number of wall balls + burpees achieved. (the bike is just a buy in and doesn’t count toward overall rep total)


  • Ascending ladder workout beginning with a bike-buy in
  • The bike happens once, then the scored portion will be total reps on the ball and burpees


  • If unable to Bike:
    • Equal Calorie Row


  • Choose a weight you can compete 21+ reps unbroken when fresh


  • Standard burpees, requiring full extension and clap overhead


  • Stagger heats 5 minutes if short on bike – this could mean if you have 3 heats, you place 25 minutes on the clock and release 13 riders in heat 1, then 13 riders at min 5, then the last group at min 10. Each stopping their workout at 15:00, 20:00, and 25:00 respectively for when they start.

Hips High
As we pop out of the burpee, we can aim to get the hips higher than the knees. This is also known as “not squatting the burpee”. With the burpees paired with wallballs, this becomes even more important. Think of the burpee as more of a hip movement than a leg movement. Be aggressive with snapping the hips off the ground.

Hips Low, Ball High
Our hip position will be a little different on the wallball than the burpee. Here, we are looking for the hips to always stay lower than the ball. If we drop our chest forward, the ball also drops and makes it a more difficult throw from a worse position. Throughout the whole movement, think “hips low, ball high”.

Mark Your Territory
The set-up distance away from the wall or target is important in the quality of the throw. If we are too close, we have to stay very upright and are likely to be forward on the toes. If we are too far away, it’s a far throw and the ball is likely to pull us forward on the way down. A good place to start is an arm distance away, but will be athlete specific. You can mark your ideal distance with tape or chalk so you know exactly where to set up the toes when you get back each time.

Pull Up
Earlier in the week we talked about the action of pulling the foot up while running. This gets more hamstring involved. Additionally with the bike today, we can also think about pulling the foot up under the hip. This can take some pressure off the quads and allow us to maintain a higher intensity throughout the workout.


  • Bike is a buy-in for the workout, but not a throw away station
  • Move at a moderate pace that allows you to get the first set under control and ready to hit the scored work


  • Once in the double digit rounds, consider breaking up the wallballs into 2 sets

*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 – 30 min

As many rounds + reps as possible in 30 minutes of…

70 Push Press 75/55
60/40 Cal Row
50 Wall Balls 14/10
400m Run
30 Burpees
20/15 Cal Ski Erg

*If time expires while running, try to estimate your run 10m = 1 rep

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.