Thursday- February 22nd

February 22, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Glute Pulls



A.“Goat Day”

EMOM x 12:

Odd Min: Movement 1

Even Min: Movement 2


“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats, Pull-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. Coaches will have great suggestions in class.



B. "Ride”

200/150 Calorie Row for Time

*Every 2:00: 15 Sit-Ups


Two simple movements in today’s metcon allows us to push the intensity. Starting at 0:00 and on every 2:00 interval we will perform 15 Abmat Sit-ups. The higher the power output on the bike the higher the intensity. The higher the intensity, the better the results.



C. Mobility 5-10 Minutes

On your own today! Ask coaches for suggestions!











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