The Vine Yard CrossFit

WOD&WINE/2019 OPEN

NOV 10th, 2018 OPEN PROGRAM - HAPPY BIRTHDAY MARINES

WARM UP

TODAY WE ARE WORKING ON THE DOUBLE UNDER - if you do not yet have them down don't worry just do 5 minutes of single jump rope work. We need to develop stamina and endurance in the shoulders so this is a great way of doing just that. 

the warm-up is 

100 DU buy in then you start a clock immediately and do 20 Double Unders on the minute and in the remaining time you will skip rope to develop some shoulder stamina. This is a deceiving work out but a necessary one for the OPEN. 

MOBILITY

1 MIN BANDED DRAGON RIGHT LEG
1 MIN BANDED PIGEON RIGHT LEG
1 MIN BANDED HAMSTRING RIGHT LEG
THEN SWITCH LEGS AND REPEAT 

1 MIN T STRETCH RIGHT ARM
1 MIN T STRETCH LEFT ARM
2 MIN CHILD's POSE 

REPEAT TOTAL FOR 2 ROUNDS OR 20 TOTAL MINUTES 

ACCESSORY

8 FALSE GRIP RING STRICT PULL-UPS or  
8 FALSE GRIP RING ROWS
we are working on the muscle up with this accessory 

then 25 PUSH UPS
ACCESSORY IS 4 ROUNDS NOT FOR TIME 

WORK OUT

9 MIN AMRAP OF
10 HANG DB POWER CLEANS 50/35 + 10 DB SHOULDER TO OVERHEAD + 10 WALKING DB STEPU UPS 24/20 + 10 WALKING DB LUNGES X 4 ROUNDS 

Some of you have expressed interest in strength so after the video, we will include Margaux's strength or weightlifting workouts for the day. Only do these if you have time to complete the above as we know the OPEN is heavily focused on aerobic capacity and gymnastics

MARGAUX 2018
squat 6x3 with 5 box jumps after each squat 36/30 rest as needed between sets
30 parallette hspu for time
bench press to max then 10x2 80% with max push up superset
weighted pull ups strict 6x3
200 ft hs walk for time
400m run + 7 mu + 25 unbroken wallballs rest 2 x 4
800m run + 100 ghd sit ups + 800m run
rest as needed
"metcon
10 thruster 185/125 + 3 legless + 10 p snatch + 100 ft sled pull 290/180 + 10 p cleans + 3 legless + 10 thruster "
x
x
accessory
max bar mu rest 2 min max toes to bar rest 2 min x 4

Margaux AlvarezComment