The Vine Yard CrossFit

WOD&WINE/OPEN 2019

DEC 22nd, 2018 OPEN PROGRAM

Warmup: 9 wall balls 20/14# (10ft target) every 30 seconds x 5 min

Mobility: 

4 min foam roll legs (quads/hamstrings), calves, back, shoulders 

2 min seated straddle 

1 min single arm T stretch each arm

1 min dragon stretch each leg  

x 2 rnds, 20 min 

 

Accessory: 

8 single arm db rows each arm + 3 skin the cats x 4 rnds not for time 

 

Metcon: 

10 min amrap of: 20ft overhead walking lunge steps 95/65# + 10 burpees over the bar (lateral) + 10 t2b

No video will be coming tonight... the day was full of catching up on work and errands, sorry for today, please message us or comment if you have any questions!

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MARGAUX 2018 PROGRAM BELOW.... This is for those who are looking for more training, this a lot more work and will require more time. 

Warmup: 1k ski erg then 10 burpees on the minute x 10 minute

30 min mobility 2 legless rope climb or 1 pegboard + 15 ring rows + 4/4/6 superman hollow complex x 4 rnds nft (not for time)

30 strict hspu for time

snatch 10-8-6-4-2 rest as needed between goal is unbroken

clean 10-8-6-4-2- rest as needed between goal is unbroken 

Bench press 10-8-6-4-2

Back squat 10-8-6-4-2

metcon 1:  

6 parallette hspu + 60 ft hs walk + 60 toes to bar + 60 ft hs walk + 6 parallette hspu 

rest 1 min then 

120 ft hs walk for time

rest as needed

metcon 2: 10 db thruster 50/35# + 20 c2b + 30 du x 3 rounds

5k row sub 1:50 pace each time you fall off pace do 6 bar muscle ups  

accessory: 8 bulgarian split squats + 30 weighted hip extensions + 8 russian dips + 8 ring ice cream makers x 4 rounds nft 

Margaux AlvarezComment