CrossFit Fulshear – CrossFit
– Skill: You have your choice today of two movements that need work. This
work the focus is refining movement patterns so at no point should you be
grinding out your work.
– GOAT WOD: We’ll then perform a 20-minute EMOM in which you’ll
alternate between both of your GOATs. Again, movement efficiency takes
precedence. GOAT = scapegoat or weakness.
QOD: What was your favorite breakfast cereal as a child?
5 minutes of wall ball “hot potato”, using dynamic movements for person left with ball
Skill Work Set-up + Review Options:
Light Oly Work
Gymnastics Static Holds
Cyclical Work ie. row, run, bike
Body Composition Work
*Spend 5 Minutes setting up and helping your athletes decide what to work on.
ODD MINUTES: GOAT #1 x 30-40s of Work
EVEN MINUTES: GOAT #2 x 30-40s of Work
*Score = Are you close to hitting your 60-day goal? (Goal that was the score for this workout on 10/31)
Biceps/Glutes – Alt. Tabata – 8 x 20s work/10s rest:
1a) Glute Bridge
1b) Banded Hammer Curls