“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups (anything you don’t like, basically). 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.
Thursdays during the Open, we will run these Goat Days. Since we do not know what movements will come out for Friday’s workout, this is an opportunity for athletes to choose what they would like to do as opposed to programming movements that may or may not show up tomorrow. Sticking to the same movements over the five weeks that have the biggest potential of moving the needle for athletes is better than picking different movements from week to week. With these being movements that athletes are not proficient at, there is the possibility for some to feel dejected when they leave. Please understand only through struggle there can be growth! If athletes remain diligent and consistent across these five weeks with their practice, they will leave better than they started.
Every Minute on the Minute for 20 minutes
Odd minutes – movement 1
Even minutes – movement 2
For example, if you want to get a strict pull up, you may chose to do 5 strict banded pull ups as movement 1. You might also need to practice your double unders, you may chose 10 reps as your goal each minute. The reps you choose may not be the reps you can complete at the end, but the idea is to practice and aim to be a little better/understand the movement better than when you started.