3.7.19 Workout of the Day

Anthony, 515 CrossFit

Box Brief

If your sole focus is to preform your absolute best for FNL OPEN 19.3, your goal/intention for today should be to break just a light sweat, and move, priming yourself for the Friday Night Lights.

CrossFit and ICT

1. 24 min EMOM (:20/:40)

min 1: burpees to 6 inch target

min 2: 10 m shuttle sprints

min 3: Calorie Bike

min 4: KBS (53/35)

-Tabata Scoring: lowest set combined-

2. Midline: 5 minutes together

3. OPEN Prep "GOAT" (15 minutes)

“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.

“Goat Days” give you an opportunity to refine skills or work on your weaknesses. 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.