CGO 14.1

RSVP FOR YOUR HEATS AT CFSLU TODAY!

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The suggested FCFCFSLU warmup for CGO 14.1 is:

• first ~10 minutes: Work that double under ladder and or rowing (since it emulates the snatch)
• Mobilize your problem areas if t-spine, shoulders, overhead position, back, hamstrings, and lower leg.
• Thacker A + Thacker B. 3 reps each movement with an empty bar.
• Work up to a heavy single power snatch
• During your rests work on doing ~10 pushups + alternating three-legged dogs. Do these as reps, not as a stretch.
• Bring the barbell to your working weight of 35/25kg.
• Hopefully you're sweaty.
• Cooldown for at least 5 minutes before your heat!
• Kill CGO 14.1!

---- Upcoming Events:

• CGO 14.1 - Saturday 3/1 @ CrossFit SLU
• CGO 14.2 - Sunday 3/9 (Event 2 of VERSUS III) @ CrossFit SLU
• CGO 14.3 - Saturday 3/15 @ Foundation CrossFit
• CGO 14.4 - Saturday 3/22 @ CrossFit SLU
• The Finale CGO 14.5 - Saturday 3/29 @ Foundation CrossFit
• Sunday 3/9 - VERSUS III: Return of the Jedi (Register here)
• Saturday 4/19 & Sunday 4/20 - Gymnastic Bodies Seminar @ CrossFit SLU

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WOD for Saturday 3/1

CGO 14.1 (aka CGO 11.1)

as many reps as possible in 10 minutes:

30 double unders

15 power snatches, 35/25kg

Compare to 31JAN2014. Post score to whiteboard, the Cody app, and games.crossfit.com.

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Coaching Roundtable: CrossFit Open 14.1 Tips and Advice - Tabata Times

Community MWOD - Open 14.1, Prep, Strategy, and Survival Tips with Carl Paoli, Diane Fu, and Kelly Starrett.

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