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STRUCTURE: Athletes can choose between two EMOM 20 options. Athletes competing in the Open should scale intensity back today and practice on 1 or 2 skills. Key work is practice . . . This means less reps/speed/weight/intensity and more intention! Athletes looking for a sweaty workout can complete “MR. BLISTER”

STIMULUS: “GOAT DAY” is a Skill/Practice workout.

STRATEGY: “GOAT DAY” athletes should choose two movements that they would like to practice under no fatigue. Athletes can also choose one movement and Recover Bike for Minute 2.

“MR. BLISTER” athletes should complete Sit Ups in under 0:30.

SCORING: “GOAT DAY” is a Checkbox workout to encourage athletes to have a practice mindset.

“MR. BLISTER” athletes’ score will be Total Reps of Push-ups + Row Calories. Note: To make keeping track of score easier, it’s helpful if athletes choose a goal number of Push-ups and Calories to maintain all 20 Minutes.

“1/2 GOAT DAY” (2 Rounds for reps)

“1/2 GOAT DAY”

On the Minute x 20:

Odd Minute: Machine Calories

Even Minute: “Goat” Movement of Choice

*”Goat” is a word used in CrossFit to describe a movement that is challenging for us

*Today is geared towards “practice” and dialing in mechanics at a controlled heart rate

*Score is total number of Calories and total number of GOAT movement, put what your GOAT was in comments


“Mr Blister” (2 Rounds for reps)

EMOM 20:

Minute 1: 20 Sit Ups + Max Push-ups

Minute 2: Calorie Row

Score: Total Reps of Push-ups + Row Calories