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Tuesday, Feb 14, 2017

CrossFit Goat – CrossFit (Goat)

The Open is 10 days away, today’s metcon is an off-shoot of an Open workout from 2015. Use today to get prepared for the burn and mind-check an Open workout can bring.

Back Squat (5×5)

Percentages – 70-70-75-75-80

No pause, but maintain a controlled pace throughout the lift.

Please follow percentages if current weights are established (ignore this if new); this is part of a plan that is set to keep strength up during the Open process, but also build towards 1 rep max tests shortly after.

Metcon (AMRAP – Reps)

15.1 (Kinda)

9:00 AMRAP

-15 Toes to Bar

-10 Deadlift (115/75)

-5 Hang Power Cleans (115/75)

*Same weight for both DL and HPC

15 Knee Raises

10 Deadlift (75/55)

5 Hang Power Clean (75/55)


15 AbMat Sit Ups

10 KB Deadlift

5 Russian KB Swing

*Find KB weight that will challenge but not sacrifice form.

*If you want to try a movement past AbMat Sit Ups, try Toes to Post – lay on back, hands on post of rack, bring toes to the post – )

Cool Down

Recommended Cool Down (Extra Credit):

-Walk a lap to slow heart rate but not crash

-Stretch forearms and lower back

-Foam roll back and hamstrings

author: Amanda Greaver