The Vine Yard CrossFit

WOD&WINE/OPEN 2019

NOV 15th, 2018 OPEN PROGRAM

WARM UP

8 BURPEES ON THE MINUTE X 9 MINUTES
* each week increase by a minute until we hit 11 then increase a rep
again if you are just starting off scale as needed here 

MOBILITY/PREHAB

10 GLUTE BRIDGES
10 BIRD DOGS
3 CAT STRETCHES
4 ROUNDS OF THIS THEN 

1 MIN LEFT DRAGON
1 MIN LEFT LIZARD
1 MIN LEFT PIGEON
1 MIN RIGHT DRAGON
1 MIN RIGHT LIZARD
1 MIN RIGHT PIGEON 

REPEAT FOR 2 ROUNDS

ACCESSORY
15 RING ROWS
*make ring rows as challenging for you as needed by adjusting your height
3 HOLLOW TO NEUTRAL + 3 SUPERMAN TO NEUTRAL + 5 SUPERMAN HOLLOW COMPLEX

*MARGAUX does this often this year, we found she was struggling with the bar mu and this accessory work is putting her in better positions. 
ACCESSORY IS 4 ROUNDS NOT FOR TIME 

WORKOUT
30 THRUSTERS 115/75# + 20 BAR MU + 10 THRUSTERS 

THANKS AGAIN FOR TUNING IN
HAVE FUN #JUST GAUX 

*for more work check out some strength scrolling under video
thanks-

STRENGTH 

SQUAT 20 REPS @ 60% REST AS NEEDED THEN 10 @ 70%

BENCH PRESS PYRAMID 10/8/6/4/2 AS HEAVY AS POSSIBLE / SUPERSET MAX PUSH UPS

SNATCH BALANCE TO MAX 

10 OHS 185/135 + 100 FT HS WALK REST 2 MIN X 3 

 

Margaux AlvarezComment