The Vine Yard CrossFit

WOD&WINE/OPEN 2019

DEC 20th, 2018 OPEN PROGRAM

FOR THOSE OF YOU LOOKING FOR MORE - REMEMBER MARGAUX'S PROGRAMMING IS FOUND UNDERNEATH THE VIDEO, PLEASE SCALE ACCORDINGLY AND LISTEN TO YOUR BODY - IT IS A LOT OF VOLUME. 


WARM UP 

9 BURPEES ON THE MINUTE X 9 MINUTES 

MOBILITY 

1 MIN BANDED RIGHT SHOULDER JOINT
1 MIN RIGHT BANDED INTERNAL ROTATION
1 MIN RIGHT BANDED TRICEP
1 MIN RIGHT LEG BANDED LIZARD LAT HOLD
1 MIN BANDED LEFT SHOULDER JOINT
1 MIN LEFT BANDED INTERNAL ROTATION
1 MIN BANDED LEFT TRICEP
1 MIN LEFT LEG BANDED LIZARD WITH LAT HOLD
2 MIN THORACIC STRETCH OVER FOAM ROLLER 

ACCESSORY 

5 DOUBLE ARM DB OHS SQUAT
please respect this one and start super light 

5 WEIGHTED PULL-UPS AS HEAVY AS POSSIBLE 

WORK OUT 

3 ROUNDS OF 

24 WALLBALLS 20/14 + 12 DEADLIFTS 225/155 + 6 BAR MU REST 2 MIN 

 

MARGAUX 2018 

WARM UP
10 wallballs every 30 sec x 5 min 20/14 10 ft 

30 min mobility
2 legless rope climb 15 ring dips 4/4/6 superman hollow  4 

10 strict 2 in deficit s hspu rest 1 min x 3 

5x5 BTN strict press
10-8-6-4-2 bench press 

squat 5x5
5x5 pendley rows
10x2 snatch deadlift with 2 sec pause below knee
rest as needed 

METCON 1
33 pull ups + 44 kb swings 54/35 + 55 wallballs 30/20 x2 rounds

METCON 2
assault bike 12 cal + ski erg 10 cal + 8 burpee bench overs + 6 bar mu
rest 1:1 x 5 rounds 

ACCESSORY 

1 min free standing hs hold + 30 weighted ghd hip extensions + max weighted vest strict hspu + max weighted vest strict chin ups x 4 rounds nf

Margaux AlvarezComment