12.28.16 “AMRAP 15 Goat WOD”

December 27, 2016

FITNESS & LIFESTYLE
We will be starting GOAT WOD training once a week for the next 4 weeks. GOATS are the Movements in CrossFit that we would rather not see in a WOD. Movements like Overhead squats, pistols, double unders, handstand pushups, pullups and squat snatches. Whatever the movement is, it’s up to you to Master your GOATs. If you conquer these movements and strengthen all your weaknesses then you will become the best Crossfitter you can be. Fill all the holes in your armor and become unstoppable. We will help you come up with a GOAT WOD for each individual athlete. This will involve two goat movements. Typically one barbell movement and one gymnastics movement, but you can create your own version with your coach. You will perform the same GOAT WOD every week but may increase weights or reps as you conquer it! Ultimate goal is to perform more rounds of the workout and not always more reps of each movement.
Each WOD today will be AMRAP 15 Mins
You will pick 2 Goat Movements Plus one Aerobic movement (250row, 200 run, 10 assault bike cals, 20DU, 20 Air squats, 10 Burpees!)
Ex:
AMRAP 15
3 Squat Snatches (Start light, add weight each week)
5-10 Unbroken Butterfly Pullups (add reps each week)
10 Burpees over the Bar
Ex:
AMRAP 15
5 Overhead Squats (Start light, add weight each week)
5-10 Unbroken Toe 2 bars (add reps each week)
20 Double Unders or Attempts
Ex:
5 Deadlifts (add weight each week)
3-5 Hand Stand push ups (add reps each week)
200m Run/Row

 

SPORT & PERFORMANCE
A. OLY
E2M for 14 Minutes
2 Power Snatch
Work up to a 2 Rep TnG Power Snatch

B. STRENGTH
Snatch Pulls
3×3 @110% 1RM
Focus on your bar path and vertical extension

C. METCON
“AMRAP 15 Goat WOD”
You will pick 2 Goat Movements Plus one Aerobic movement (250row, 200 run, 10 assault bike cals, 20DU, 20 Air squats, 10 Burpees!)
Ex:
AMRAP 15
3 Squat Snatches (Start light, add weight each week)
5-10 Unbroken Butterfly Pullups (add reps each week)
10 Burpees over the Bar
Ex:
AMRAP 15
5 Overhead Squats (Start light, add weight each week)
5-10 Unbroken Toe 2 bars (add reps each week)
20 Double Unders or Attempts
Ex:
5 Deadlifts (add weight each week)
3-5 Hand Stand push ups (add reps each week)
200m Run/Row
–make it nasty–

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