CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Technique WOD
B: Technique Time
Spend 15 minutes attacking any skill you would like.
The open is upon us. Work a movement you anticipate will make and appearance.
Custom Metcon
C: Metcon (AMRAP – Rounds)
“GOAT DAY”
EMOM x 21
Minute 1 – Movement 1
Minute 2 – Movement 2
Minute 3 – Movement 3
Minute 4 – Movement 1
etc…
“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.”
No better way to do that than today.
We don’t improve our technique with a high heart rate–that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump.
When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose three “Goats” to work on, and we’ll alternate between them on every minute. . Coaches will have great suggestions in class.