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“kindERGarten” (2 Rounds for time)


On the Minute x 20:

Minute 1: 1 Round of “Cindy”

Minute 2: 15/12 Calorie Row (12/9 Bike)

RX+-Same as RX

RX-As Written

50-59-12/10 Cal, Jumping Pull Ups Push Ups on Knees

60+-10/8 Cal, Ring Rows, Push Up on Knees

Basics2 Ring Rows, 3 PU on knees,

6 Air Squats, 6 Cals

This workout will see us alternating between 1 Round of Cindy and Calories on the Rower or Bike.

You will begin the workout by completing one round of “Cindy”


1 Round of Cindy is:

5 Pull-ups

10 Push-ups

15 Air Squats

Choose a variation for pull-ups and push-ups that let you finish “Cindy” in :45 or less when fresh.

On the next minute you will accumulate the given number of calories on either the rower or bike.

Choose calories that will allow you to finish this station in :45 or less.

You will continue to alternate between “Cindy” and Calories for 20 min.

The score for this workout will be the slowest time for Cindy and the slowest time for your Row/Bike


“GOAT” (No Measure)

“Goat Day”

On the Minute x 20:

Minute 1: Movement 1

Minute 2: Movement 2

Practice Example:

On the Minute x 20:

Odd Minutes: 45 Seconds Double Under Practice

Even Minutes: 5-10 Handstand Push-ups

Cardio Example:

On the Minute x 20:

Odd Minutes: 1 Minute Bike

Even Minutes: 1 Minute Sit-ups

“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 strength

*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”

*Today 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

*For the next coupleThursdays during the Open, we will run these Goat Days

*Since we do not know what movements will come out for Friday’s workout, this is an opportunity for athletes to choose what they would like to do as opposed to programming movements that may or may not show up tomorrow

*Athletes have the option to stick with the same movements each week or switch things up

*There are pros and cons to both.

*Sticking to the same movements and creating a “mini progression” can be very helpful

*If the movement athletes are working on come up in the Open, they may want to switch to something that hasn’t come up yet to get prepared for that

*No right or wrong answer here.

*Knowing these Goat Days are coming, we can be proactive and get out ahead of things

*Start brainstorming ideas on movements and rep schemes with your athletes before the day of the workout

*This makes for a smoothly run class on the day of

*There may be athletes who just want to come in and get a killer workout in

*Turning these into more of a conditioning piece is also an op