The Vine Yard CrossFit

WOD&WINE/OPEN 2019

JAN 13th, 2018 OPEN PROGRAM


WARM UP

100 DU THEN 20 OTM WITH SINGLES IN REMAINING TIME X 5 MIN 

MOBILITY

2 MIN RIGHT LEG BANDED PIGEON
2 MIN LEFT LEG BANDED PIGEON
2 MIN RIGHT LEG BANDED HAMSTRING
2 MIN LEFT LEG BANDED HAMSTRING
2 MIN BUTTERFLY
2 MIN PUPPY DOG
2 MIN RIGHT ARM T STRETCH
2 MIN LEFT ARM T STRETCH
2 MIN SEAL
2 MIN CHILDS POSE 

ONE ROUND OR 20 TOTAL MINUTES 

ACCESSORY

3 NEUTRAL TO HOLLOW
3 NEUTRAL TO SUPERMAN
4 SUPERMAN HOLLOW COMPLEX 

3 HOLLOW ROCKS + 1 V UP X 5 ROUNDS 

METCON

10 HSPU + 10 PULL UPS + 15 CAL ROW + 15 WALLBALLS 20/14 X 5 ROUNDS FOR TIME 

MARGAUX 2018 

 

2K chill row warm up
mobilize 30 min
3 hang cleans + 3 front squats + 3 shoulder to overhead 225/185 - 2/2/2 - 245/195 -  1/1/1 265/205  5 min time cap
max snatch
take 70% and do 15 for time
max cj
rest as needed
4 rounds of 5 min on 2 min rest
"5 bar mu + 12/10 cal row + 15 wallball 30/20 + 10 hspu
use open standards on hspu and start wher you left off "
rest as needed
200m farmer carry 50/35 + 10 alt db full snatch + 15 mu + 10 + 200m farmer carry
rest as needed
max hspu unbroken
rest 3 min
"180 ft hs walk rest 1 min
80 ft hs walk for time "
max mu rest 2 min x 2
max tt2b rest 2 min x 2 

Margaux AlvarezComment