3.22.18 Workout of the Day

TBT Meghan 18.4

Box Brief:

-This is the last week of the OPEN, and likely, the last Thursday of "Goat Day" since next week we will get back to our regular program.

-Open athletes are recommended to not complete any S20H movements such as WB or thrusters today, as they will like be in Friday's 18.5. Safe those shoulders!

CrossFit and ICT

Option 1:

“Goat Day” On the Minute x 30 (:30/:30)

min 1: Gymnastic Movement of choice min 2: Weight Movement of choice

min 3: Met Con Movement of Choice

Option 2:

Text a friend a go for 30 minute casual run/bike or row.

Coaches will have a list of moments options for you to chose from

Midline: Coaches Choice

“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 two “Goats” to work on, and we’ll alternate between them on each.