The Vine Yard CrossFit

OPEN 2018

 
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                         UNIQUE WARM UPS

Our WARM UPS demand your body to adapt aerobically through all domains while economizing your time and training. My coach takes pride in creating unique warm ups that will transfer in time to the OPEN, REGIONALS AND GAMES! 

 

                                 MOBILITY

Our mobilitY is not limited to yoga poses alone. we also include a great amount of banded holds to help joint range of motion. we are selective in choosing the right holds and poses to prepare the body for the upcoming work it is about to perform. 

 
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                                 ACCESSORY

We provide supplemental work that helps lay a solid foundation for complex movements tested in the open, while helping improve  strength over time. 

                                 METCON

a well thought out workout is provided that will focus on improving overall capacity. We take pride in our methodology and you will be challenged through each metabolic system and modal domain. 

 
 

The Open Program has programming for 4 days a week: Monday - Wednesday - Friday - Saturday,

with a track workout on Tuesdays and rest days on Thursday and Sunday.

IF you need additional work, our Margaux 2018 Program is provided. 

 

EXAMPLE DAY AND VIDEO

THANKS AGAIN FOR TUNING IN 

WARM UP

1500M EASY PACE ROW 

MOBILITY

1 MIN BANDED LIZARD
1 MIN BANDED HIP
1 MIN BANDED PIGEON
ALTERNATE LEGS  THEN 

1 MIN BANDED SHOULDER IN LIZARD RIGHT ARM
1 MIN BANDED SHOULDER IN LIZARD LEFT ARM
2 MIN SEATED STRADDLE
1 MIN CENTER HOLD 30 SEC RIGHT HOLD 30 SEC LEFT HOLD 

x 2 ends, 20 min

ACCESSORY

10 EVIL WHEELS
ACCUMULATE 30 SEC L SIT HOLD
SEE VIDEO FOR ALTERNATE METHODS OF L SIT
ACCESSORY IS 4 ROUNDS NOT FOR TIME 

METCON
INTERVAL SATURDAY 

4 MINUTES AS HARD AS YOU CAN THEN 2 MINUTES REST
(if you are starting off then start at 3 minutes this will get nasty)
START EACH ROUND WHERE YOU LEFT OFF
GOOD LUCK 

DO
10 FRONT SQUATS 135/95 + 10 PULL UPS + 10 DEADLIFTS 135/95 + 10 BAR FACING BURPEES OVER THE BAR 

THANKS AGAIN FOR BEING A PART OF THIS REMEMBER ONE DAY AT A TIME ONE WORK OUT AT A TIME - CONSISTENCY BREEDS SUCCESS