Workout of the day

Rest 4 Minutes Between Rounds

-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

We’ll work some intervals today that flow as 3 minutes of work and 1 minute of rest

After completing the two stations on the box, athletes will go for max calories with time remaining in the 3-minute window

*The score is the sum total of the 5 sets of calories

Athletes should have at least 1 minute on the machine, so adjust the reps and weight on the first two movements to allow for that

SINGLE DUMBBELL BOX STEP-UPS

Alternate legs every rep for a total of 6 each side

Choose a weight that allows for unbroken sets of 12

Stand to full extension on top of the box

You can hold the dumbbell wherever you’d like for this movement

BURPEE BOX JUMPS

You can step or jump out of the burpee, but should jump up to the box for R+ & RX

Stand to full extension on top of the box

After Each Round:

10 Deadlifts (R+185/135, Rx155/115)

40 Double Unders

After each round of rowing, you’ll complete a set of deadlifts and jump rope before moving back to the machine

While the row/Ski calories decrease, the deads and double unders remain the same

Men and women have the same prescribed number of calories for the workout

We expect this piece to take around 15-20 minutes to complete

Let’s cap this workout at 25 minutes

DEADLIFTS

Choose a weight that you can complete unbroken for all 5 rounds

DOUBLE UNDERS

Choose a number or variation that can be completed in under 1 minute