The Vine Yard CrossFit

WOD&WINE/2019 OPEN

DEC 11th, 2018 OPEN PROGRAM

WE ARE WORKING ON THE VIDEO IT SHOULD BE UP 10 PM MOUNTAIN TIME SHE JUST RETURNED FROM RAGNAR RACE IN FLORIDA THANK YOU 

WARM UP
1 k row then 20 sec all out 40 sec chill pace x 6 min 

MOBILITY
1 MIN DRAGON RIGHT LEG
1 MIN LIZARD RIGHT LEG
1 MIN PIGEON RIGHT LEG
1 MIN DRAGON LEFT LEG
1 MIN LIZARD LEFT LEG
1 MIN PIGEON LEFT LEG  
2 MIN SEATED STRADDLE
2 MIN PUPPY DOG  

MOBILITY IS 2 ROUNDS OR 20 TOTAL MINUTES 

ACCESSORY
MAX FALSE GRIP RING PULL UPS

8 BAR MU
sub with 8 Superman/Hollow complex 

ACCESSORY IS 4 ROUNDS NFT 

METCONS
15 pull-ups + 30 wall balls 20/14# + 45 du x 3 rounds 


MARGAUX 2018
*this is an inside look into what Margaux will be doing as she focuses on getting back to the Games and getting on that podium

WARM UP
1500m row 20 sec all out 40 sec chill x 5 min         
30 min mobility         
include 2 legless 15 ring dips and 4 neutral to hollow/4 neutral to superman/ 6 superman/hollow complex x 4         
        
24 strict hspu rest 1 min 16 strict hspu rest 1 min 10 strict hspu         
        
max hs walk for distance
rest equal time then do same distance for time using 30 ft increments         
        
Snatch + 1 hang snatch rest 1 min ahap x 10         
p clean + 1 hang clean + power jerk ahap rest as needed x 10         
Back squat 10 reps, rest as needed then 20 reps
 
METCON 1
30 pistols + 30 kb 70/54 + 30 pull ups x 3 rounds         

METCON 2         
30 t2b + 15 cal assault bike + 10 bar mu  x 2 rounds         

ACCESSORY
10 single leg kb deadlifts + 1 min free standing hs hold + 8 bulgarian split squats + 30 weighted vest ghd hip extensions x 4 rounds nft  

Margaux AlvarezComment