- 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
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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