The Vine Yard CrossFit

WOD&WINE/OPEN 2019

DEC 8TH, 2018 OPEN PROGRAM

WARM UP
100 DU THEN 20 OTM X 5 MIN with singles in remaining time

MOBILITY

1 MIN COUCH RIGHT LEG
1 MIN COUCH LEFT LEG
1 MIN DRAGON RIGHT LEGT
1 MIN DRAGON LEFT LEG
3 MIN SEATED STRADDLE
    1 MIN CENTER - 1 MIN LEFT - 1 MIN RIGHT
1 MIN HANGING HOLD
1 MIN T STRETCH LEFT ARM
1 MIN T STRETCH RIGHT ARM 

2 ROUNDS OR 20 TOTAL MINUTES 

ACCESSORY

10 EVIL WHEELS
15 RING DIPS 

4 ROUNDS NFT 

METCON

8 MIN AMRAP
5 FRONT SQUAT 135/95 + 20 WALKING FRONT RACK LUNGES + 10 CHEST TO BAR 

 

 

WARM UP
120 double unders then 30 double unders on the minute x 5 minutes     

30 min mobility     

1 pegboard + 1 legless rope climb + 12 ring rows x 4 rounds in this time     

WEIGHTLIFTING
POWER SNATCH to MAX then     
80% 2 OTM x 10 min     
5-10-5 agility test
5 attempts to each side start slow increase intensity each attempt
agility ladder 5 attempts     

POWER CLEAN to MAX then      
20 min running clock min 1) 2 power clean 80% +  2) 12 cal assault bike min 3) amrap db 50/35# db bench min 4) max wallballs 30/20 min 5) rest     
FRONT SQUAT 6x2 with 2 sec pause     

METCON 1     
10 db thruster + 20 db walking lunge steps + 10 burpee bench jump overs x 3 rounds     

METCON 2
15 heavy dball overs + 100 ft hs walk x 2 rounds for time   

Margaux AlvarezComment