CrossFit Empire South – CrossFit
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:
3-2-2-1-1-1-1:
Weighted pull-ups
INTENDED STIMULUS:
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)
RX
7 sets for reps:
Max-reps strict pull-ups
– Rest 2:00-3:00 between sets.
SCALED
7 sets for reps:
1-5 banded strict pull-ups
– Rest 2:00-3:00 between sets.
CrossFit Empire South 