Goat Time









A. Power Clean + Hang Squat Clean + Clean   1-1-1-1-1-1-1

B. 10-9-8-7-6-5-4-3-2-1

Power Clean + Jerk (185/135)


Goat Time

The last two Januarys at CFR have been dedicated to the pursuit of turning a weakness into a strength. Your “goat” is that one movement that gives you the biggest headache. It’s the exercise that comes up in the WOD and you contemplate not coming to class. The goal for the next 6 weeks is to kill that goat, and start turning one of your worst movements into a new strength.

You will attack your goat from all different angles. Here is the plan:

Practice/RepetitionBy focusing on one particular movement for an extended period of time, you will get a much higher volume of that movement. If your goat is double unders, we may only have double unders once a week in a WOD, which really isn’t enough to conquer double unders. This way, you can practice them 4-5x a week and really start improving.

Strength/Mobility Issues: sometimes the skill portion of a movement is there, but a mobility issue is preventing the athlete from completing the task. For example, if your goat is OH Squats we are going to work on the mobility and flexibility to get you into the proper position. On the other hand, it may be strength that is the limiting factor in the goat. Strict pullups will not come overnight, but if the muscles are strengthened involved in the strict pullup, it can be done in a matter of weeks.

Implementation: Starting on January 6th you will write your name and goat on the back white board of the gym. One of the coaches will give you movements and accessory exercises to write down in your notebook. This will be your reference for the next 6 weeks. The daily warm up will consist of some goat-related exercise every day during the week. On Fridays, it will be coaches’ choice, and we will design a workout that uses your goat.

Choosing your Goat: The goat can really be anything. Here are some guidelines for choosing:

-Be Specific when choosing complex movements. For example, your goat may the snatch but what specifically about the snatch gives you trouble? Is it the OH Squat, the deadlift, the bar path, landing too wide, etc. Pick something specific and have the snatch be the overall goal of improvement

-The Open is coming up in late February so this is a great time to iron out movements we will see there:

pullups/chest to bar

box jumps

toes to bar

double unders

wall balls


handstand pushups

barbell movements: snatch, clean, front squat, back squat, deadlift, shoulder to Oh, thruster, etc

Good luck killing your goat!