The Vine Yard CrossFit

WOD&WINE/OPEN 2019

NOV 17th, 2018 OPEN PROGRAM

WARM UP
100 DOUBLE UNDERS THEN 20 DU ON THE MINUTE X 4 MINUTES WITH REMAINING TIME DOING SINGLES 

*it is ok if you trip up, the goal here is to begin warm immediately after the 100 buy in, this is a very beneficial warm up not only for double unders but for shoulder stamina we need in pull ups, muscle ups etc... 

MOBILITY 

3 MIN SEATED STRADDLE
1 MIN CENTER
1 MIN LEFT
1 MIN RIGHT 

1 MIN STATIC BAR HOLD
30 SEC AIR SQUAT HOLD
30 SEC SQUAT HOLD WITH ANKLE GRAB
*focus on pushing knees out with elbows here

1 MIN STANDING INTERNAL ROTATION WITH BAND RIGHT ARM
1 MIN STANDING INTERNAL ROTATION WITH BAND LEFT ARM
1 MIN ELEVATED BANDED PIGEON LEFT
1 MIN ELEVATED BANDED PIGEON RIGHT 

REPEAT MOBILITY FOR 20 TOTAL MINUTES AND 2 ROUNDS 

ACCESSORY
ACCUMULATE 1 MIN HS HOLD FREE STANDING OR AGAINST WALL
MAX UNBROKEN HSPU 

ACCESSORY IS 4 ROUNDS NOT FOR TIME 

WORKOUT 

7 MIN AMRAP
7 DB THRUSTERS 50/35 + 30 DU 

EXTRA CREDIT STRENGTH 

1 P SNATCH + HANG SNATCH + 20 FT HS WALK performed in square 5 ft lengths - 

rest as needed between sets 

1 P CLEAN + 1 HANG CLEAN + 1 FRONT SQUAT 

rest as needed between sets 

30 strict hspu for time 

5x3 weighted pull ups 

Margaux Alvarez2 Comments