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 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 – )
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