Starting this week we will be introducing “Goatwork.” In most WOD’s there will will be time allowed in the warm up, or at the end of a WOD to include 5-10 min of personalized time in order to work on your “goat.” (Whatever that thing is that you really want to do, or accomplish that you just don’t have time for or know where to start) There will be skills/strength work, as well as mobility work. Lets’ face it, we all need help in both of these areas!

Your coaches will assign you incremental, achievable tasks to work on during these times. For example: If you would really like to finally get off those bands and do kipping pull-ups, your coach would assign you something like “30 Ring Rows with feet at the rings, and 10 negatives.” When you achieve these, your coach will assign you new goatwork of “10 unbroken ring rows from a box, pull-ups from the floor, and practice beat swings…” and so on.

If you are a new crossfitter (less than 3 months) you will have set work of skills practice provided. After 3 months of consistent progress, you will move on to personalize your practice. Also, If you don’t have any specific goat you want to work on right now, that’s fine too, and you can choose the skills practice provided.

As this is a new coaching technique we are trying out, please bear with us as we work out the kinks. Coaches will be collaborating and re-assessing daily to adjust your personal programming. If all goes well, you will have your own mobility work and goatwork down pat in a day or two. 

Good Luck!

Warm Up:

  • High Knees
  • Butt Kicks
  • High Skips
  • Side Shuffle
  • Carioca
  • Sprints as a class:
    • with a turn R and backwards
    • with a turn L and backwards
    • with a 360* turn R
    • with a 360* turn L
    • from prone
    • from supine
  • Shoulder Mobility
  • OHS x 10
  • Pull-ups x 10
  • Push-Ups x 10
  • Sit-Ups x 25
  • Goatwork x 10 min.
    • Skills work: Wall Squats for form (8-10 reps without falling), Hollow Rock Progressions (working up to 20 solid hollow rocks), Push-Ups for virtuosity (8-10 on knees, then 8-10 in plank)


3 Rounds for time:

  • 67 Double Unders (scale accordingly - no singles)
  • 43 Burpees over Jump Rope
  • 1 tire flip-jump-in-and-out (AHAP)

Accumulate 1 mile run throughout the WOD

CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com