18
08
2017

Friday

CrossFit Goat – CrossFit (Goat) Activation ACTIVATION Tempo Row – 3 Rounds of :40s light, :20s “fast” Let our “fast” pace gradually build over the 3 rounds. After each set, come off the rower to complete: 3 Walkouts 3 Russian Baby Makers 3 Burpees 3 Box Reps* *Round 1 – step up and down. Round...

17
08
2017

Thursday

CrossFit Goat – CrossFit (Goat) Mobility SHOULDER TO FLOOR 1:00 Each Side https://www.youtube.com/watch?v=D0li2U56nO4&width=640&height=480 CHILDS POSE 2:00 Total https://www.youtube.com/watch?v=ouJNCFQ1mRM&width=640&height=480 COUCH STRETCH 2:00 Each Side https://www.youtub...

16
08
2017

Wednesday

CrossFit Goat – CrossFit (Goat) Metcon (Time) “CHIQUITAS” 15 KBS, 15 TTB 10 KBS, 10 TTB 5 KBS, 5 TTB 800 Meter Plate Carry (45/35) 5 KBS, 5 TTB 10 KBS, 10 TTB 15 KBS, 15 TTBKBS – Kettlebell Swings, Rx loading at 70/53 TTB – Toes to Bar The stimulus we are looking for on the kettleb...

15
08
2017

Tuesday

CrossFit Goat – CrossFit (Goat) Metcon (4 Rounds for reps) “FREEDOM TRAIL” “Freedom Trail” Part #1 AMRAP 3:00 21 Calorie Row 21 Lateral Burpees over the Rower Max Thrusters (75/55) Rest 3:00 “Freedom Trail” Part #2 AMRAP 3:00 18 Calorie Row 18 Lateral Burpees over the Rower Max Thr...

14
08
2017

Monday

CrossFit Goat – CrossFit (Goat) Announcement! This week we will be undergoing a volume deload. What this still allows however is strong intensity on our conditioning pieces. This will keep our engine primed, with the reduction in total repetitions throughout the week facilitating a strong reco...