CrossFit Ballwin – CrossFit

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Warm-up

Partner Rowling

2000 meters for time split between two partners.

10 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 2000 meters.

There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval.

If they land at 97 or 103, penalty is 3 burpees.

Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing.

Line people up from tallest to shortest and partner up athletes on the end first, working your way in.

This ensures that the bigger and stronger athletes do not finish far ahead of the others.

Also a great opportunity to chat with the athletes off the rower about structure of their Goat Movements.

30 Seconds

Active Spidermans

Active Samson

Push-up to Down Dog

Air Squats

Strength & Skill

Examples of what a GOAT Day would look like. Please, feel free to work on a couple of movements that you would like to get better at or use one below.

PRACTICE OPTION 1:

On the Minute x 20:

Odd Minutes: 30 Seconds Double Under Practice

Even Minutes: 3-6 Handstand Push-ups

PRACTICE OPTION 2:

On the Minute x 20:

Odd Minutes: 1-2 Ring Muscle-ups

Even Minutes: 30 Seconds Handstand Walk

PRACTICE OPTION 3:

On the Minute x 20:

Odd Minutes: 5 Power Snatches (40%)

Even Minutes: 6-8 Toes to Bar

CARDIO OPTION 1:

On the Minute x 20:

Odd Minutes: 1 Minute Bike

Even Minutes: 1 Minute Sit-ups

CARDIO OPTION 2:

On the Minute x 20:

Odd Minutes: 12 Calorie Row

Even Minutes: 12 Burpees

Metcon

Pick between working on weaknesses or working on cardiovascular endurance

GOAT DAY

Pick two weaknesses that you want to work on.

On the Minute x 20:

Odd Minutes: Movement 1

Even Minutes: Movement 2

ZigZag (AMRAP – Reps)

AMRAP 20:

2 Shuttle Runs

2 Calorie Row

2 Air Squats

4 Shuttle Runs

4 Calorie Row

4 Air Squats



Up By 2’s Until Finish

After Party

COOL DOWN

Quad Foam Rolling: 1 Minute Each Side

Upper Back Foam Rolling: 1-2 Minutes

Lats Foam Rolling: 1 Minute Each Side