2. Wod prep
Choose Your Movements
Odd Min: Movement 1
Even Min: Movement 2
“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. 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” from below to work on, and we’ll alternate between them on each minute. Coaches will have great suggestions in class.
Air Squats, GHD sit ups, back extensions, box jumps, burpees, handstand push-ups, jump rope, knees-to-elbows, muscle-ups, ring dips, pull-ups, ring rows push-ups, sit-ups, etc.
Press, squat, dead lift
Running, rowing or biking
4. Post wod
Roll out for 10 minutes
Fun times at the Arnold Classic.