230525 – Goat Day

CrossFit Empire South – CrossFit

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Goat Day

What is a Goat Day?

”Goat” is a slang term in CrossFit for a movement that is challenging for an individual athlete. Maybe you have trouble with pull-ups or double-unders or muscle-ups…A Goat Day is a dedicated day to work on that weakness and turn it into a strength.

Optional Work

Weighted Pull-ups (7 Rounds for weight)

For Load:


Weighted pull-ups

A) Find heavy sets of 3 and then 2 pull-ups, and then find a 1-rep-max weighted pull-up. Rest 2:00-3:00 between sets.

B) 20:00 total clock.

Strict Pull-ups: 7 Sets for Max Reps (7 Rounds for reps)


7 sets for reps:

Max-reps strict pull-ups

– Rest 2:00-3:00 between sets.


7 sets for reps:

1-5 banded strict pull-ups

– Rest 2:00-3:00 between sets.




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