The Vine Yard CrossFit

WOD&WINE/2019 OPEN

DEC 18th, 2018 OPEN PROGRAM

WARM UP
250M ROW + 25 EMPTY BAR THRUSTERS 45/35# + 250M ROW 

MOBILITY 

1 MIN LIZARD RIGHT LEG
1 MIN LIZARD LEFT LEG
1 MIN HAMSTRING LEFT LEG
1 MIN HAMSTRING RIGHT LEG
1 MIN PIGEON RIGHT LEG
1 MIN PIGEON RIGHT LEG
1 MIN FROG HOLD
2 MIN CHILD'S POSE
1 MIN ELEVATED LAT 

2 ROUNDS OR 20 TOTAL MINUTES 

ACCESSORY
15 RING DIPS
8 BULGARIAN SPLIT SQUATS (YOU CAN USE DB OR JUST YOUR BODY WEIGHT)

WORK OUT
5 DB FRONT SQUATS 50/35 + 10 DB P CLEAN + 15 CAL ROW X 4 ROUNDS FOR TIME 

*IF YOU NEED TO SCALE - DO 3 RNDS INSTEAD OF 4

 

FOR EXTRA CREDIT FOR THOSE WHO WANT IT: 
MARGAUX 2018

WARM UP
1500m row chill pace then 20 sec all out 40 sec chill x 5 min  
   
30 min mobility     
2 legless rope climb + 15 ring rows + 4/4/6 superman hollow complex     
24 strict hspu rest 1 min 16 shspu rest 1 min  10 shspu for time

WEIGHTLIFTING 

snatch 5 sets of 5 ahap goal (these do not have to be unbroken)
clean + hang clean + front squat + power jerk rest as needed ahap x 10     
    
back squat 10 rep back squat, rest then 20 rep back squat

GYMNASTY
max hs walk unbroken rest 2 min equal hs walk for time rest 1 min 60 ft hs walk for time     

METCON 1 

100 ghd sit ups + 50 c2b + 25 t2b for time
rest as needed     

METCON 2
12 cal row + 10 burpee jump over row + 12 hspu + 10 bar mu x 3 rounds     
    
ACCESSORY
1 min free standing hs hold + 30 weighted ghd hip extensions + 8 Bulgarian split squats + 10 Russian dips x 4 rounds nft    

Margaux AlvarezComment