CrossFit Carolina Beach – CrossFit
– Skill: You have your choice today of two movements that need work. This work the focus is refining movement patterns so at no point should you be grinding out your work.
– GOAT WOD: We’ll then perform a 20-minute EMOM in which you’ll alternate between both of your GOATs. Again, movement efficiency takes precedence. GOAT = scapegoat or weakness.
Warm-up
A: Warm-up (No Measure)
Bear Crawl Kickball
Strength/Skill
()
B: Warm-up (No Measure)
Skill Work Set-up + Review Options:
Ideas:
Light Oly Work
Gymnastics Static Holds
Gymnastics Movements
Cyclical Work ie. row, run, bike
Double Unders
Body Composition Work
+
*Spend 5 Minutes setting up and helping your athletes decide what to work on.
Metcon
C: Metcon (No Measure)
GOAT WOD:
EMOM 20:
ODD MINUTES: GOAT #1 x 30-40s of Work
EVEN MINUTES: GOAT #2 x 30-40s of Work
Extra Credit
D: Warm-up (No Measure)
Biceps/Glutes – Alt. Tabata – 8 x 20s work/10s rest:
1a) Glute Bridge
1b) Banded Hammer Curls