3.14.19 Workout of the Day

TBT, this weekend Palmetto Bluff Marathon

Box Brief

If your sole focus is to perform your absolute best for FNL OPEN 19.4 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 (very similar to last Thursday)

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

min 1: Calorie Bike

min 2: burpees to 6 in target

min 3: 50 foot shuttle sprint

min 4: Single KB DL (70/53)

-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.