A) Whiteboard Brief (0:00 – 3:00)
– Strength: Today’s EMOM we’ll perform some strength work for the back, biceps, triceps, and core. All intervals should doable so make sure your scaling is on point.
– GOAT WOD: We’ll then perform a 12-minute EMOM in which you’ll alternate between both of your GOATs. Again, movement efficiency takes precedence.
– Strength: Today’s EMOM we’ll perform some strength work for the back, biceps, triceps, and core. All intervals should doable so make sure your scaling is on point.
– GOAT WOD: We’ll then perform a 12-minute EMOM in which you’ll alternate between both of your GOATs. Again, movement efficiency takes precedence.
B) Warm Up (3:00 – 15:00)
Coaches Choice of a fun game. Get creative! There are a number of different games you can choose from but the objective is to get people moving and laughing. This should take the entire 10 minutes.
Then,
Review
– Ring or Bar Dips
– OH KB Carry
– Strict Pull-ups
C) Strength (15:00 – 35:00)
EMOM 12:
Minute 1: Double KB OH Carry x 100 Ft.
Minute 2: 12/8 Ring or Bar Dips
– Band Assisted OR Box Dips
Minute 3: 10/6 Strict Pull-ups
– Band Assisted OR Ring Rows w. a 1 ct pause x 10-12.
EMOM 12:
Minute 1: Double KB OH Carry x 100 Ft.
Minute 2: 12/8 Ring or Bar Dips
– Band Assisted OR Box Dips
Minute 3: 10/6 Strict Pull-ups
– Band Assisted OR Ring Rows w. a 1 ct pause x 10-12.
D) Metcon (35:00 – 50:00)
GOAT WOD:
EMOM 12:
ODD MINUTES: GOAT #1 x 30-40s of Work
EVEN MINUTES: GOAT #2 x 30-40s of Work
*Score = Your goal for this year’s CF Open
GOAT WOD:
EMOM 12:
ODD MINUTES: GOAT #1 x 30-40s of Work
EVEN MINUTES: GOAT #2 x 30-40s of Work
*Score = Your goal for this year’s CF Open
E) Extra Credit (50:00 – 60:00)
DB Pull-overs: 4 x 10. Rest 60s.
*between sets complete 10-15 Banded Hammer Curls