Friday, March 7, 2014

How are your OHS and C2B?

BCS demonstrating lockout of an overhead squat
Ready for CGO 14.2?!
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WOD for Friday 3/7


Today is the day to prepare and practice for Sunday's CGO 14.2

Unless you're not participating at VERSUS III in which case you'll do the workout today!


The FCFCFSLU Warmup for CGO 14.2
  • This should take at least 20 minutes!
  • 40-stroke warmup row + 2 minutes of medium effort
  • Ido's Squat Routine. 10 reps each.
  • T-Spine roll, Messiah Stretch (find a partner), and/or Keg Stretch for 2 minutes
  • Banded Scap Flow. 10 reps each.
  • Sink stretch for 90 seconds or so
  • 3 rounds of 10 goblet squats and 10 ring rows and 10 Sotts presses
  • 3 minutes of medium-hard effort cardio (row, run, JR, AD)
  • 3 sets of 8 strict ring rows. Warmup your kip and chest-to-bar pull-up as well.
  • Warmup the weight and pace of execution of your overhead squat to 45/30kg
  • Cool out for at least 5-10 minutes before your performance.

Other selected strategies from around the internets:


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