The Vine Yard CrossFit

WOD&WINE/OPEN 2019

DEC 30TH, 2018 OPEN PROGRAM

WARM UP
EASY PACE RUN 20 MIN IF WEATHER PERMITS
1500m row if weather is a problem 

MOBILITY

1 MIN BANDED INTERNAL ROTATION STATIC HOLD LEFT
1 MIN BANDED INTERNAL ROTATION STATIC HOLD RIGHT
1 MIN BANDED LAT STRETCH IN LIZARD HOLD LEFT
1 MIN BANDED LAT STRETCH IN LIZARD HOLD RIGHT
1 MIN BANDED STRAIGHT ARM BANDED HOLD LEFT
1 MIN BANDED STRAIGHT ARM BANDED HOLD RIGHT
1 MIN BANDED HAMSTRING LEFT LEG
1 MIN BANDED HAMSTRING RIGHT LEG
1 MIN BANDED PIGEON LEFT LEG
1 MIN BANDED PIGEON RIGHT LEG 

MOBILITY IS 2 ROUNDS OR 20 TOTAL MINUTES 

ACCESSORY

8 DB ROWS RIGHT ARM
8 DB ROWS LEFT ARM 

8 FALSE GRIP RING ROWS 

ACCESSORY IS  4 ROUNDS NFT 

METCON

20 POWER SNATCH 135/95# + 40 KBS 53/35# + 20 POWER CLEANS 95/65# + 40 CHEST TO BAR PULLUPS FOR TIME

AS ALWAYS MARGAUX 2018 IS BELOW THE VIDEO. 

margaux 2018

2250 chill pace row

30 min mobility

max snatch

max clean n jerk

max front squat then

10x2 with 12 sec pause on front squat

start running clock

min 0-2 isabelle

2-4 rest

4-6

20clean n jerk 185/135

min 6-8 rest

min 8-12

21-15-9 db thruster 50/35 / pull ups

min 12-14 rest

min 14-20

21-15-9 ring dips/ db power clean 50/35

rest as needed

50 ft slad drag + 50 ft hs walk x 2
50 ft db carry 100/70 + 50 ft hs walk x2
5 back squat off rack 315/225 + 50ft hs walk x 2
for time

Margaux AlvarezComment