The Vine Yard CrossFit

WOD&WINE/2019 OPEN

NOV 13th, 2018 OPEN PROGRAM

WARM UP

1000m row then 4 minutes of 20 sec as hard as you can 40 sec relax pace. 

*scale the warm-up as needed if you are just joining us when we started this warm up a couple of months back we started at 500m row with 3 min 15 all out 45 chill. 

MOBILITY

* we are focusing a lot on thoracic mobility in order to get those chest to bar pull-ups and bar muscle ups dialed in for the upcoming OPEN 

2 MIN BENT OVER LAT STRETCH
1 MIN LAYING 90 DEGREE HOLD LEFT ARM
1 MIN LAYING 90 DEGREE HOLD RIGHT ARM
1 MIN STATIC BAR HOLD
1 MIN BANDED LAT STRETCH RIGHT ARM
1 MIN BANDED LAT STRETCH LEFT ARM
1 MIN BANDED LIZARD WITH RIGHT ARM LAT PULL
1 MIN BANDED LIZARD WITH LEFT ARM LAT PULL
30 SEC INTERNAL ROTATION STATIC HOLD RIGHT ARM
30 SEC INTERNAL ROTATION STATIC HOLD LEFT ARM 

x 2 RNDS, 20 MIN TOTAL


ACCESSORY

ACCUMULATE 1 MIN FREE STANDING HS HOLD
MAX STRICT CHIN UPS 

4 ROUNDS NOT FOR TIME
* if 1 min is too much start with 30 sec 

METCON

START A RUNNING CLOCK YOU WILL REPEAT - 4 TOTAL ROUNDS 

MIN 1) AMRAP POWER CLEANS 135/95
MIN 2) AS MANY ROW CALORIES AS POSSIBLE
MIN 3) AMRAP DEADLIFTS 135/95
MIN 4) AMRAP HSPU
MIN 5 IS REST 

*extra credit strength after video 

power snatch to max then
2 power snatch at 80% + 2 ohs + 30 ft hs walk rest 2 min x 5


power clean to max then
10 power cleans 70% + max muscle ups rest 3 min x 3


back squat 5x5
bent over row 5x5

Margaux AlvarezComment