John Thomas pushing through WOD 6 of the CrossFit Opens with Mike looking on!

I. Dynamic Warm-Up:
“Vagabond Warm-Up”
Pressing Progressions:
Push Press Behind Neck
Push Jerk Behind Neck
Push Press in Front
Push Jerk in Front
Split Jerk Behind Neck
Split Jerk in Front
II. Mobilization Piece:
1. Thor Extension with Foam Roller x 2:00 Minutes
2. Lacrosse Ball Work x 2:00 Minutes each shoulder
3. Super Spiderman Lunge x 90 seconds each leg
III. Gymnastics Skill Warm-Up:
3 rounds of the following movements:
10 perfect pushups
5 Bridge Ups
10 Pike Sit-Ups
IV. Strength Workout of the Day:
A. Push or Split Jerk, 1-1-1-1-1-1-1
*These days are important to come into Vagabond. We get to work on skill gymnastics movements and then concentrate on our Olympic Lifting Skill Session as well. These are the days that will improve your physical abilities as a healthy mover, but also reach new goals you never thought you could reach.*
Post Weights Used to Comments.