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Components
GOAT Day
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
GOAT Day - Iron Grip CrossFit
Class
(All)
5:00 AM CrossFit
8:00 AM CrossFit
9:00AM to 12:30PM Open Gym
3:30 PM Crossfit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM Crossfit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
2 (2/0)
Workout
GOAT Day
Second to last iteration of GOAT day! Again, doesn't get any simpler than getting to use as much of the 20 minutes as you can honing in your focus and practicing the skills either you're afraid of, or you know you hate. Nothing sets progress more than working on weaknesses. Other than that, 20.4 to look forward to, yay!!!
Metcon
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
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, October 31, 2019
Male Clients
1
Dennis
Florence
5:30 PM CrossFit
69 Reps
2
Private
9:00AM to 12:30PM Open Gy...
8 Reps
Female Clients
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