CFM2 – CrossFit
WOD Demo Video:
WOD Explanation & Scaling:
*Athlete Goal* → Pick a Gymnastic Goat and work on it! Choose a weight for the workout that you can hold onto unbroken throughout every 4 minute AMRAP, and a scale for the Double Unders that will keep you moving!
*Coach Focus* → Set athletes up in “stations” for the Gymnastic Goat- provide 1-2 scaling options for athletes to work on. Use a Warm-Up to get athletes primed for all movement, and use it as time to progress simple gymnastic shapes to prep athletes for the Skill work.
*Total Time* → 20 min Movement Prep + Skill Session // 20 min Workout // 40 min Total Working Time
Happy GOAT Day! Today, we’re spending some time at the beginning of class to work on the movements we may not love to work on- today is the day to devote time to the movements that could use some love and attention. A structure like this has the potential to be confusing for athletes, because it can be really easy to overload them with too many options. Set the room up in stations based on the skill option: Pulling (Pull-Up/ Muscle-Up), Pressing (HSPU/ Ring Dip), and HS Walking.
Today, talk to your athletes in the Intro and get them thinking about one skill option they want to work on. Remind athletes that they will see Pulling tomorrow, and not to bite off more than they can chew if they plan to hit tomorrow’s workout as well! Provide suggestions based on skill level- if you have an athlete that wants to work on Muscle Ups, but doesn’t yet have the Kipping Pull-Up or even a Chest-to-Bar Pull-Up, provide that option for them. Same goes for the Ring Dip or Box Dip, and the HSPU vs the Box HSPU. No matter what stations you implement, keep it simple, and efficient for your athletes. You could even pick one of these “Goats” and go more in depth with one- it all depends on your athletes and your classes!
In the Workout, make sure your athletes are
Warm-up (No Measure)
TABATA (:20 ON / :10 OFF)
*Switch up the movement every other round- Singles, Backwards, Tall Jumps, Doubles, etc
10 Scap Pull-Ups
5 Inch Worm + Push-Up
:20 Hollow Body Hold
5/5 Single Arm DB Sumo DL
5 Kip Swings
:20 HS Hold (or :30 Plank)
10 Hollow Rocks
5 Pike Push-Ups
5/5 Single Arm DB Swing
Metcon (No Measure)
EMOM x 10 MINUTES
MIN 1 – :45 Practice on Gymnastic Goat*
MIN 2 – :45 Single, Double, or Triple Under Practice
*Gymnastic Goat should be any movement that athlete needs specific practice on…
Ring Dip or Bench Dip
Metcon (AMRAP – Rounds and Reps)
AMRAP x 4 MINUTES
6 Alt. DB Hang Split Snatch (50/35)|(35/20)*
6 DB Box Step-Ups (24/20)**
24 Double Unders
*Alternate arms each rep, feet can split any way.
**Hold DB on either shoulder or in front rack. Do not rest behind the head.
-Rest 1:00 b/t Sets-
(Score is Rounds + Reps)