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Location
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CrossFit Carolina Beach
Program
5/3/1
CrossFit
Elite Performance Nutrition
Flex
Next Step Nutrition
Specialty- Athlete
Varsity
Yoga
Zero Guilt Health & Wellness
Date
Workout
GOAT Day - CrossFit Carolina Beach
Class
(All)
6:00 CrossFit Group Clases
CrossFit: 7:00 AM
8:45 CrossFit Group Classes
1:00PM CrossFit Group Clases
5:00PM CrossFit Group Clases
6:00PM CrossFit Group Clases
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
GOAT Day
– Skill: You have your choice today of two movements that need work. This work the focus is refining movement patterns so at no point should you be grinding out your work. – GOAT WOD: We’ll then perform a 20-minute EMOM in which you’ll alternate between both of your GOATs. Again, movement efficiency takes precedence. GOAT = scapegoat or weakness.
Warm-up
A:
Bear Crawl Kickball
Strength/Skill
B:
Skill Work Set-up + Review Options:
Ideas:
Light Oly Work
Gymnastics Static Holds
Gymnastics Movements
Cyclical Work ie. row, run, bike
Double Unders
Body Composition Work
+
*Spend 5 Minutes setting up and helping your athletes decide what to work on.
Metcon
C: Metcon (No Measure)
GOAT WOD:
EMOM 20:
ODD MINUTES: GOAT #1 x 30-40s of Work
EVEN MINUTES: GOAT #2 x 30-40s of Work
Extra Credit
D:
Biceps/Glutes – Alt. Tabata – 8 x 20s work/10s rest:
1a) Glute Bridge
1b) Banded Hammer Curls
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, June 26, 2019
Male Clients
Female Clients
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