-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