CrossFit SoCo – Competitor’s

A: Metcon (No Measure)

Goat EMOM 20:

Minute 1: Movement 1

Minute 2: 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”. This 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.

B: Perfect Bar – Individual (Time)

3 Rounds:

1 Round of “DT”

200m Run (250m Row)

60/45 Cal Bike

3 Rounds:

1 Round of “DT”

200m Run (250m Row)

1st 3 Rounds: 155/105

2nd 3 Rounds: 135/95
1 Round of “DT”:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks


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