The Vine Yard CrossFit

OPEN 2019

 
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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

THANKS FOR TUNING IN 

Warmup: 10 wall balls every 30 sec 20/14# x 4 min

Mobility: 3 min seated straddle
1 min elevated lat stretch
2 min couch stretch each leg
2 min dragon stretch left leg
2 min bent over hamstring stretch left leg
2 min dragon stretch right leg
2 min bent over hamstring stretch right leg
1 min single arm T stretch each arm
2 min puppy dog stretch
1 rnd - 20 min 

Accessory: max strict chin-ups + 8 ring dips x 4 rnds nft

Metcon: 20 wall balls 20/14# + 10ft DB walking lunges 50/35# + 20 abmat situps + 10ft DB walking lunges 50/35# x 5 rnds for time

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