I. 10 Minute EMOM
II. 10 Minute EMOM
“Simply put a “Goat” is a movement that you need to work on.
Ask any Crossfitter from the newbie all the way to the competitor and we’ll be able to rattle off a list a mile long of Goats (weaknesses/goals).
We’ve all got em’ – embrace them, train them, improve them, cross em’ off your list and then move on to the next one.
Training your Goats is a great way to improve your CrossFit training.
Think about it…
When you saw double unders in the last workout, did you instantly get bummed or did you get excited knowing you were going to dominate that workout?
Getting better at your weaknesses will automatically increase the intensity of your workouts.
Increased Intensity = Increased Results.
So how do I pick a Goat?
Well, which one do you want to do the least?
Or which movement limits you most in a workout – double unders, toes to bar, box jumps, pullups, etc….
Whatever the answer is that’s where you should start.
How do I program a Goat workout?
There are a ton of ways to program Goat workouts…
from AMRAPs to on the minutes, to intervals…etc.
But I want you to keep a couple things in mind:
Your weaknesses tend to take more out of you than movements that you are better at. No matter what, you’re not as efficient at them.
So the goal is to limit super high fatigue and intensity. You want to practice and if you’re intensity is too high, you’re going to go back to old habits.
So it’s pretty much giving you the opposite effect that you want.
So if you’re doing intervals, keep the work to about 20 – 40 seconds of work.
If you’re doing a rep style workout, stick to reps from 3 – 5.
Work to pick Goats that activate opposing muscle groups. An example would be a push movement paired with a pull movement. (Pullups/Pushups).
The overall goal is to re-program good movement patterns (better form) so keep the loads light, reps low and intensity moderate.
Lastly some wise words from CrossFit legend Chris Spealler – “Find your weaknesses, make friends with them, then beat them to death”.
Your CrossFit Peabody coaching team is dedicating the month of October to GOING ALL IN…in every aspect of your training.
We are going all in with your weaknesses…
Every Thursday for the entire month of October, we are programming GOAT WODs.
We’ll have different formats and workout prescriptions, but we’ll be working solely on your weaknesses…
So get ready. We’re gonna smash the hell out of those weaknesses!!!”
*Courtesy of CrossFit Peabody*