Goat Day

CrossFit Rome – CrossFit

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Goat Day (Time)

On the Minute x 20

Odd Minutes: Movement 1

Even Minutes: Movement 2

“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.
* Below are examples of a few different options for Goat Days:

### Cardio Example 2:

On the Minute x 20:

Odd Minutes: 12 Calorie Row

Even Minutes: 12 Burpees

After Party

## Cool Down

10-15 Minutes of Stretching & Rolling

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Recommended Targets:

* Lats

* Quads

* Glutes

* Hamstrings

Warm-up

## HOME GYM

On the Minute x 20:

Minute 1: Movement 1

Minute 2: Movement 2

# MOBILITY [12:00-15:00]

## Wall Twist: 1 Minute Each Side

[Video](https://youtu.be/UwQq3bBwH6o)