HomeGrown AthletX - Functional Fitness
A: Metcon (No Measure)
"Goat Day"
On the Minute x 20:
Minute 1: Movement 1
Minute 2: Movement 2
-or
On the Minute x 20:
Minute 1: 1 Round of "Cindy"
Minute 2: 15/12 Calorie row or ski or 11/8 Bike
CINDY =5 pull ups
10 push ups
15 squats
"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
Below are examples of a few different 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