I. Vagabond CrossFit Grand Opening:
People are beginning to sign up and give definite answers to participating in the workout at the grand opening. I ask anyone who signd up for the scaled workout between 10:15 am and 11:15 am, please be at the gym by 10:00 am, so you can be assigned a heat placement, for when you will be going for the workout. We will kick off the second workout at around 11:30 am for all people who signed up for the competitors workout. The competitors workout will be judged and validated for anyone who is competing in the CrossFit Games Open. The day of fun should end by 1:00 pm and thank you for all your support.
1st Workout of the Day for Beginners and Intermediate Levels:
10:15 am to 11:15 am
2nd Workout of the Day for Competitors and Advanced Levels:
11:30 am to 1:00 pm
II. Dynamic Warm-Up:
“Vagabond Warm-Up”
Review of Sumo Dead High Pull and High Bar Back Squat
III. Mobility Warm-Up:
1. Hamstring Banded Stretch
2. Calf Stretch
IV. Strength and Conditioning Workouts of the Day:
A. Back Squat, 3 sets of 5, Sets Across
*Choose a weight that is challenging, but doable for 3 sets of 5 reps
B. “Two Workouts”:
5 Rounds of:
10 DB Walking Lunges @ 30/20(5 each leg)
10 Ring Push-Ups
Immediately after you finish those 5 Rounds, move onto the second part of the workout:
5 Rounds of:
10 Sumo Deadlift High Pulls @ 95/65
10 Box Jumps @ 24/20
*L1*
Banded Push-Ups
*L2*
Regular Push-Ups
*L3*
Ring Push-Ups
Post Weights Used and Time to Complete to Comments.