Iron Grip CrossFit – CrossFit
This is the first iteration of GOAT day that we will be implementing every Thursday for the next 5 weeks. “GOAT” is an old CrossFit term that relates to a movement that you struggle with a lot. What that means is, for 20 minutes, you get to work on things you know you’re not good at, because that’s what improves abilities and skill. SO, pick two movements that either you are terrible at OR, that you hate, and let’s have some fun with them.
Open – Performance – Fitness
GOAT Day (AMRAP – Reps)
On the Minute x 20
Odd: Movement 1
Even: Movement 2
Practice Option 1:
On the Minute x 20:
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups
Practice Option 2:
On the Minute x 20:
Odd Minutes: 1-2 Ring Muscle-ups
Even Minutes: 30 Seconds Handstand Walk
Practice Option 3:
On the Minute x 20:
Odd Minutes: 5 Power Snatches (40%)
Even Minutes: 1 Rope Climb
Cardio Option 1:
On the Minute x 20:
Odd Minutes: 1 Minute Bike
Even Minutes: 1 Minute Sit-ups
Cardio Option 2:
On the Minute x 20:
Odd Minutes: 12 Calorie Row
Even Minutes: 12 Burpees