W.O.D., Endurance, Or GOAT Thursday 4/11/19


W.O.D., Endurance, Or GOAT Thursday 4/11/19

*We have had so many members enjoy GOAT day on Thursdays (working on weaknesses in a relaxed setting), we will continue to move forward with them as well as have a normal daily and endurance workout as well. The GOAT class description and examples will be listed below the daily workout on Sugar WOD and on the website if you are newer and need information on what that looks like. Pick which workout is best for you today!

Conditioning WOD – 30 min cap

*Only allowed one bar. Notice the weight gets heavy. Must change weight throughout as needed.

For Time…
40 Pull-ups
40 Overhead Squats (95/65)
30 Box Overs (24/20)
30 Thrusters (135/95)
20 Toes to Bar
20 Front Squats (155/105)
10 Burpee Facing Box Jumps (24/20)
10 Clusters (185/125)


  • Choosing a variation you can complete 15+ unbroken when fresh
  • Likely resting every 5-10 reps within the workout


  • No need for full extension on box overs
  • Can go lateral or box facing for these
  • Stand to full extension on burpee box jumps
  • Must face box for these


  • Choose a Weight You Can Complete the Below Reps Within the Workout:
  • Overhead Squats: 10-15 at a time
  • Thrusters: 5-10 at a time
  • Front Squats: 5-10 at a time
  • Clusters: 1-2 at a time


  • Have weights set out to change throughout WOD, making sure extra plates are out of harms way
  • Put 30 minutes up, if time capped, add one second to time cap per rep not completed

Active Shoulders
Both of our gymnastics movements are harder to control when we are hanging with no tension from the bar. Finding the top of a scap pull-up gives us more control with the shoulders. To find this, we move from a passive hang to an active hang by pulling down on the bar with straight arms. On both movements today, the goal is to keep the shoulder active throughout the kip swing. See example of passive vs. active shoulders here.

The second thing we can think about is squeezing the glutes in the arch swing. This will help athletes create more tension and lead to higher quality kips.

Movement Substitutions
Toes to Bar:
Knees to Chest
Toes as High as Possible

Ring Rows

A box jump is like a kettlebell swing without the weight. In the kettlebell swing, and in the arch swing we just did, we squeezed the glutes. On both box movements, we can also squeeze the butt on the jump. Doing so allows us to open the hip more aggressively and all the way.

Elbow Position
The focus on our barbell movement will be the elbow position.

For the overhead squat, we’re looking for the elbows to point down towards the ground and off to the side instead of behind us. This shows a good, externally rotated shoulder.

If the thrusters, front squat, and clusters, a high elbow position is a must coming out of the bottom of the squat.

Finally, bringing the bar back down the front rack on the thrusters and clusters, we want to lead the movement by pointing the elbows way forward. Elbows down and back places the bar further down the body.

Similar to our other movement today, we can squeeze the butt to find full range and/or open the hips all the way to get the bar overhead


*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.

As many rounds + reps as possible in 35 minutes of…
20 Pullups
15/12 Cal Bike
20 Overhead Squats 75/55
15/12 Cal Row
20 Thrusters 75/55
15/12 Cal Ski Erg
20 Toes to Bar
15/12 Cal Bike
20 Front Squats 75/55
15/12 Cal Row
20 Bar Facing Burpees 75/55
15/12 Cal Ski Erg
20 Clusters 75/55


“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. If the movement athletes are working on come up in the Open, they may want to switch to something that hasn’t come up yet to get prepared for that. 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.