Goblets

Melissa working a "blocked" pullup

As promised we start with some pullup development in today's workout. If you can stick with all the movements as prescribed with technically proficient technique then go for time. If not, don't worry about a clock and spend time working through the list at your own pace with a challenging but moving modification.

---- Upcoming Events:

• Run Club - Wednesday 3/26 at FCF. 7pm. Open to members and non-members.
• The Finale: CGO 14.5 - Saturday 3/29 at FCF. 11am to 2pm with BBQ to follow!
• CrossFit Total - Saturday 4/5 at CFSLU. 9am to 12pm.

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WOD for Skill Week Monday 3/24

STRENGTH

back squat 7x3

CONDITIONING

for time:
42 goblet squats, 32/24kg
21 pullups
30 goblet squats, 32/24kg
15 pullups
18 goblet squats, 32/24kg
9 pullups

Post to whiteboard/the Cody app.

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We've already attacked pushups this way in the past, but it never crossed our minds to apply it to a squat! This will be part of today's warmup:

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Front Squats and ELIZABETH

Did you see all of the Upcoming Events post?

Who else is excited?!

Monday marks the beginning of our testing week. Here's what's in store for you this week in order of completion:

• front squat 5RM
• ELIZABETH
• max pullups
• pistol/deadlift/pullup/burpee/cluster chipper retest
• jerk 1RM
• bench press 3RM
• 500m row
• row/double under retest
• CGO 14.4

Get your body and mind prepped and let's get it!

---- Upcoming Events:

• All of March - CrossFit Games Open
• CGO 14.4 - Saturday 3/22 at CFSLU
• The Finale CGO 14.5 - Saturday 3/29 at FCF
• Saturday 3/29 - FOUNDATIONS Graduation from 9am to 11am.
• Saturday 4/5 - CrossFit Total at CFSLU
• Saturday 4/19 & Sunday 4/20 - Gymnastic Bodies Seminar @ CrossFit SLU

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WOD for St. Patrick's Day Monday 3/17

STRENGTH

front squat 5RM

CONDITIONING

"ELIZABETH"
21-15-9 reps for time:
power clean, 61/45kg
ring dips

Compare to 03JAN2014. Post to whiteboard/the Cody app.

Wear green (shirt, shorts, pants, socks, shoes, or headbands. Nothing else counts!) or do 20 burpees at the beginning of class! Yeeee

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Front Squat Prep and Mobility - The Movement Fix

I've recently incorporated Jami Tikkanen's 27 Squats in my warmups as well.

If you get into the gym early tomorrow try some of these things out. Happy front squatting!

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