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Happy Halloween 2019!

We are in the 4th week of the CrossFit Open! Make sure to tune in tomorrow night to see what 20.4 will be!

Ben Smith vs. Sean Sweeney vs. Jason Carroll Presented by Diablo CrossFit

  • Location: Diablo CrossFit – Pleasant Hill, California, United States
  • Start time: Livestream will start at 4:50 PM PST.
  • How to watch: The livestream will be hosted on the Diablo CrossFit YouTube channel as well as the Games page.
  • Background: This is the first three-person matchup of the Open and it’s a doozy. Three men who all finished in the top 40 at the Games last year, and each made it to the Games in a different fashion. Jason Carroll earned a spot through the Open, Sean Sweeney won a sanctioned event, and Ben Smith was the recipient of a wild card invite just a few weeks before the Games.

Thursday's Training:

OPTION 1: Goat Day

“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.

For the next five Thursdays during the Open, we will run these Goat Days. Since we do not know what movements will come out for Friday’s workout, this is an opportunity for athletes to choose what they would like to do as opposed to programming movements that may or may not show up tomorrow. Athletes have the option to stick with the same movements each week or switch things up. There are pros and cons to both. Sticking to the same movements and creating a “mini progression” can be very helpful. If the movement athletes are working on come up in the Open, they may want to switch to something that hasn’t come up yet to get prepared for that. No right or wrong answer here.

Knowing these Goat Days are coming, we can be proactive and get out ahead of things. Start brainstorming ideas on movements and rep schemes with your athletes before the day of the workout. This makes for a smoothly run class on the day of.

There may be athletes who just want to come in and get a killer workout in. Turning these into more of a conditioning piece is also an option. Athletes can alternate between two cardio movements for 20 minutes if they’d like. Below are examples of a few different options for Goat Days.

20 min EMOM:

Even: Movement 1

Odd: Movement 2


OPTION 2: "Smashing Pumpkins"

4 rounds:

1 minute Wall Balls (20/14)

1 minute MB Slams

1 minute MB Russian Twists

1 minute MB Foot Taps

1 minute rest