The Vine Yard CrossFit

WOD&WINE/2019 OPEN

DEC 23rd, 2018 OPEN PROGRAM

WARM UP

1500m easy pace row or 20 min chill run if weather permits 

MOBILITY

2 MIN SEATED STRADDLE
2 MIN FOAM ROLL
2 MIN BUTTERFLY
1 MIN RIGHT ARM BANDED OHS HOLD
1 MIN LEFT ARM BANDED OHS OLD
1 MIN BANDED INTERNAL ROTATION RIGHT ARM
1 MIN BANDED INTERNAL ROTATION LEFT ARM 

MOBILITY IS FOR 2 ROUNDS OR 20 MINUTES

ACCESSORY

MAX BAR MU + 5 HIP THRUST OR GLUTE BRIDGES x 4 RND NFT (NOT FOR TIME)

WORK OUT

10 alt db power snatch 50/35# + 20 burpees + 30 pull-ups + 40 abmat sit ups + 50 du + 40 abmat sit ups + 30 pull-ups + 20 burpees + 10 alt db power snatch for time

 

 

MARGAUX 2018 - again for those looking for more work to add into their training - be smart and slowly add in the volume over time.


WARM UP
2K CHILL PACE ROW 

WEIGHTLIFTING

MAX SNATCH
take 70%, 15 reps for time 

MAX CLEAN
take 70%, 15 for time
front squat 10X2 with 2 second pause on 2nd rep
good morning 5x5 

METCON 1 INTERVAL
4 rounds of 4 min on 2 min rest
20 wall balls 20/14# + 15 cal row + 10 hspu + 10 pull-ups + 10 barbell thruster 95/65 (pick up where you left off each cycle of 4 min, i.e. you do 1 full round + 10 calories, the next cycle you'll finish the remaining 5 calories then continue to the hspu, pull-ups, etc. 

rest as needed 

150 ft hs walk for time 

METCON 2
200m farmer carry 50/35 + 10 db alt full snatch 50/35 + 30 mu + 10 db alt db snatch + 200 m farmer carry for time  

5-10-5 lateral sprints x 5 right leg x 5 left leg, start slow work up in speed 

agility ladder x 5 (if you don't have an agility ladder you can draw one out with chalk or tape or use cones as a guide)

Margaux AlvarezComment