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March 9, 2021
Crossfit Games Open 21.1
March 11, 2021

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:

### Practice Example 1:

On the Minute x 20:

Odd Minutes: 45 Seconds Double Under Practice

Even Minutes: 5-10 Handstand Push-ups

### Practice Example 2:

On the Minute x 20:

Odd Minutes: 3-5 Ring Muscle-ups

Even Minutes: 30 Seconds Handstand Walk

### Practice Example 3:

On the Minute x 20:

Odd Minutes: 7 Power Snatches (40%)

Even Minutes: 2 Rope Climbs

### Cardio Example 1:

On the Minute x 20:

Odd Minutes: 1 Minute Bike

Even Minutes: 1 Minute Sit-ups

### 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



Recommended Targets:

* Lats

* Quads

* Glutes

* Hamstrings

Warm-up

## HOME GYM

On the Minute x 20:

Minute 1: Movement 1

Minute 2: Movement 2

# GENERAL WARM-UP #

## 6 Minutes For Quality

1 Minute Run, Row or Bike

1 Minute Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)

1 Minute Side Plank (30 Second Each) [Video](https://youtu.be/ZOK6XWqQeyI)

1 Minute Single Leg Glute Bridges (30 Seconds Each) [Video](https://www.youtube.com/watch?v=TQt2I73oL6Y)

1 Minute Sit-ups

1 Minute Wall Squats [Video](https://youtu.be/5Q32xkPbg2A)

# MOBILITY [12:00-15:00]

## Wall Twist: 1 Minute Each Side

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