The Vine Yard CrossFit

WOD&WINE/OPEN 2019

JAN 19th, 2018 OPEN PROGRAM

Warmup: 
8 wall balls 20/14# to 10ft target every 30 seconds x 4 min 

Mobility: 
2 min banded lizard left leg
2 min banded hamstring left leg
2 min banded pigeon left leg
then same cycle of 2 min each on right leg
2 min banded shoulder joint stretch left arm
2 min banded internal rotation left arm
then same cycle of 2 min each on right arm
20 min total 

Accessory work: 8 bulgarian split squats (use DB if you have them - if not just use your bodyweight) + 3/3/5 kip complex x 4 rnds nft

Metcon: 
10 db power cleans 50/35# + 12 db step ups 50/35#, 24/20 inch + 50 du, 4 rounds for time

JUST GAUX!

 

MARGAUX 2018 FOR THOSE WHO WANT EXTRA WORK...

Warmup: 1000 m row chill pace
30 min mobility mental prep
17. 3 workout from the Open last year
rest as needed
400m run + 8 bar mu rest 2 min x 4
rest 3 min
800m run + 15 chest to bar rest 3 min x 3
jerk to max
bench 5x5
squat 5x5
speed ladder drills x 3
shuttle runs 5-10-5 left x 5
5-10-5 right x 5
8x3 box jumps 

Metcon 2: 28 bar facing burpees + 7 rope climbs + 21 thrusters 115/80 for time

Accessory: max mu + max unbroken hs walk rest 2 min x 4

Margaux AlvarezComment