CrossFit Twenty Pound Hammer – CrossFit

Today is the last official day of testing! Tomorrow will be a make up day where you will have an opportunity to make up any day, lift, or conditioning test you missed. There will be structured skill practice for those who don’t have anything to make up. For the skill practice, you will choose two “goats” to practice in an EMOM format. A goat is any skill you struggle with. It could be double unders, snatching, handstand push ups, pull ups, muscle ups, rowing…pretty much anything.

Depending on your mindset relating to CrossFit, you might have one of two reactions when you see one of your goats appear in the WOD. You might dread it and think, ‘Ugh, I really suck at ___…maybe I should just skip today.’ Or, if you have more of a growth mindset, you might think, ‘Ooh yay! I really struggle with ___, this is going to be a great opportunity to get coached and work on getting better! I better make sure I go to class today.’

Obviously avoiding things you’re not good at will not help you get better at them. But we understand it can be hard to take a step back, check your ego, and think through modifications that will help you get better, especially when you feel pressure from the clock. The goal for tomorrow’s skill practice is to allow you structured time to work on your goats without the pressure of the clock and your desire to RX the workout.

To get the most out of class tomorrow, spend time today thinking through what you want to work on. If you’re already awesome at everything and don’t have anything to get better at, let your coach know. I promise we will be able to find at least one movement you have not yet perfected.

For those who use tomorrow to make up something from a testing day they missed, don’t be bummed about missing the opportunity for skill practice, as we will be sprinkling practice like this into classes more frequently going forward.


A: Deadlift (1RM)


B: Metcon (Time)

For time:

250m row

25 American swings (53/35)

25 burpees

25 American swings (53/35)

250m row

8 minute cap.

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