Bell House Fitness – CrossFit

Metcon (No Measure)

“Goat Day”

On the Minute x 20:

Minute 1: Movement 1

Minute 2: Movement 2



On the Minute x 20:

Minute 1: 1 Round of “Cindy”

Minute 2: 15/12 Calorie Row
“Goat” is CrossFit slang for a movement that challenges us

Examples: Double Unders, Pull-ups, Overhead Squats, Handstand Push-ups

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 minute

Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range

For the next few Thursdays during the Open, we will run these Goat Days

Since we do not know what movements will come out for Friday’s workout, this is an opportunity for athletes to choose what they would like to do as opposed to programming movements that may or may not show up tomorrow

Athletes have the option to stick with the same movements each week or switch things up

There are pros and cons to both.

Sticking to the same movements and creating a “mini progression” can be very helpful

If the movement athletes are working on come up in the Open, they may want to switch to something that hasn’t come up yet to get prepared for that

No right or wrong answer here.

There may be athletes who just want to come in and get a killer workout in

Turning these into more of a conditioning piece is also an option

Athletes can alternate between two cardio movements for 20 minutes if they’d like

To make things simple, we’ll provide an option for each week

This week’s is the workout “kindERGarten”

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