The Vine Yard CrossFit

WOD&WINE/2019 OPEN

DEC 12th, 2018 OPEN PROGRAM

TRACK WORK 

400M RUN + 12 PULL UPS REST 2 MIN X 4 

800M RUN + MAX BAR MU 

1200M RUN + MAX UNBROKEN TOES TO BAR 

sub 500m row / 1k row / 1500m row for runs if weather is rough 


WHY TRACK WORK? 

Think of the best baseline work outs 

ISABELLE
FRAN
JACKIE 

Competitive times for each
SUB 1:30 ISABELLE
SUB 3:30 FRAN
JACKIE SUB 6:30 

In COMPARISON 

400m RUN GOAL SUB 1:30
800m RUN GOAL SUB 3:30
1600m RUN GOAL SUB 6 MIN 

In the quest to find the fittest we know the Games as defined are looking for he or she who is fittest through each energy system through modal domain. 

We know the above time frames are necessay in pure energy system, the runs allow the body to become more efficient in those shorter time frames but we add gymnastics because the domains must be a part of the equation. A row warm up, wall ball warm up and jump rope warm up may all tackle the 5- 8 min time frame but they all attack different domains. 

In gymnastics one way to endure is by adding more reps through the week. In adding some reps after the runs we get more opportunities to improve shoulder stamina. 

Any questions e-mail us 

Margaux AlvarezComment