Goat Hunting/Open Prep Thursday

17
Oct

Goat Hunting/Open Prep Thursday

CrossFit Dunwoody – CrossFit

Goat Hunting (AMRAP – Rounds)

20 min EMOM Goat Hunting

You will choose whether you perform 2 or 4 movements. Each movement will be performed for :30sec with :30sec of rest. Below are recommendations. For every push, choose a pull. Barbell movements are only allowed for LIGHT technique work. This is not a barbell strength session. Core/Posterior Chain work is highly recommended. Below are recommendations:

PUSH

Push-ups (Hands elevated, Regular, HR, Feet Elevated

HSPU (Holds, Negatives, Ab Mats, Strict, Kipping)

Ring Dips (Box Dips, Strict, Kipping)

PULL

Pull-ups (Negatives, Strict, Kipping, C2B)

Muscle-ups

Ring Rows

MONOSTRUCTURAL

Rowing, Biking, Double Unders

BARBELL TECHNIQUE

Snatch

Clean (& Jerk)

OH Squat

CORE/POSTERIOR CHAIN/OTHER

V-ups

Russian Twists

Hollow Hold

Superman (Regular or Holds)

Hollow/Arch Rolls

Deadbugs

Glute Bridges (SL or DL)

RDL’s

Squat Holds

**The options are endless. Use your coach as a reference if there is a particular movement you are looking to improve**
**If you are participating in FNL, you can use this day to perform stretching/mobility work**