“Goat Day” On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 “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 strengths. 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. Purefit: 4 Rounds: 5 Ring Rows 10 Box Assisted Burpees 15 Step Ups *Farmer Carry: Down and Back   Mobility WOD: 1) T-spine smash with weight -  Lie on a double lacrosse ball along the thoracic spine about the level of your mid chest.  Place a 35# plate or 20# medicine ball on your chest. Wrap your arms around the plate or ball. Bring one arm overhead. Inhale for 4 seconds, exhale for 8 seconds. Repeat until you can fully relax on the exhale. Switch overhead arms.  Repeat inhale and exhale sequence. Recruit a friend to help you to get maximum benefit.  If the added weight is too intense, this can be done with the double lacrosse ball alone. 2)Foot Lacrosse ball smash -Take your shoes off. Place a lacrosse ball under the base of your toes. Plant your heel on the floor, then “paint” the base of your toes by running the ball from the 1st to the 5th metatarsal head and back. Repeat for 30 seconds. Next, run the lacrosse ball from the base of your toes to the your heel. “Paint” your plantar fascia for 30-60 seconds. Last, place your toes on the ground with your heel on the lacrosse ball. “Paint” your heel back and forth over the lacrosse ball for about 30 seconds. Repeat on the other foot.