How are your OHS and C2B?

BCS demonstrating lockout of an overhead squat Ready for CGO 14.2?! ---- Upcoming Events:

• THIS Sunday 3/9 - VERSUS III: Return of the Jedi
• Also: Daylight Savings Time (Spring Forward!)
• All of March - CrossFit Games Open
• CGO 14.2 - Sunday 3/9 (Event 2 of VERSUS III)
• CGO 14.3 - Saturday 3/15
• CGO 14.4 - Saturday 3/22
• The Finale CGO 14.5 - Saturday 3/29
• Saturday 4/19 & Sunday 4/20 - Gymnastic Bodies Seminar @ CrossFit SLU

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WOD for Friday 3/7

ACTIVE RECOVERY

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!

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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.

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Other selected strategies from around the internets:

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