Warm-Up:
Coach’s choice
WOD prep:
Prep your goat and Wheel House or prep the movements for Gotcha
WOD:
Goat / Wheelhouse Day or “Bag It”
EMOM 20
Odd Minutes Goat: movement
Even Minutes: Wheel House movement
“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.
“Wheel House” The definition in the CrossFit world is a movement that you love to see in WODS. It is something that you are very good at.”
Choose a Goat and a Wheel House to work on, and we’ll alternate between them each minute. Coaches will have great suggestions in class.
Or
Bag-It
On the 4:00 x 5 Rounds
30 air Squats
20 Wreck Bag ground to Shoulder Opt.1 & 2 (50,35) Opt.3 (40,25)
10 Bag-Facing Burpees
*Rest with the remaining time in the 4 minutes
*Athletes should be looking to finish their rounds in around 2:45 to 3:15. This will allow enough rest to recover for each round.
*Each round should be a sprint.
*Adjust reps or load as needed.
Post WOD:
Agile 8
CFS Brief:
*In House Throwdown, Sunday, November 10th teams of 2 guy/guy, girl/girl.
Goat and Wheelhouse: 5 Hang Power Cleans (Goat) | 10 GHD Sit Ups (Wheelhouse)
Worked on getting faster elbows on the hang power clean – they seemed to get faster as the rounds went on. GHD sit ups were a good alternate movement and I got to watch the others doing “Bag It” while I went up and down 🙂 After the workout did a little “Tour de Cardio” with 5 rounds of 10 cals on the Rower, Bike, and Ski Erg with 2:00 rest between rounds. Nice to see Kathi this morning!
Bag It: Rx
I really liked this WOD today! I certainly have plenty of goats, but the wreck bags sounded fun so I went for it. I kept track of my rounds: 2:41, 2:33, 2:30, 2:39, and 2:46.
Ilana decided to jump over the bag after each burpee, so I followed along. It was good idea!