What is a Goat Day?
”Goat” is a slang term in CrossFit for a movement that is challenging for an individual athlete. Maybe you have trouble with pull-ups or double-unders or muscle-ups…A Goat Day is a dedicated day to work on that weakness and turn it into a strength.
For Load:
3-2-2-1-1-1-1:
Weighted pull-ups
INTENDED STIMULUS:
A) Find heavy sets of 3 and then 2 pull-ups, and then find a 1-rep-max weighted pull-up. Rest 2:00-3:00 between sets.
B) 20:00 total clock.
RX
7 sets for reps:
Max-reps strict pull-ups
- Rest 2:00-3:00 between sets.
SCALED
1-5 banded strict pull-ups