The Vine Yard CrossFit

WOD&WINE/2019 OPEN

JAN 20th, 2018 OPEN PROGRAM

WARM UP

1500m ROW CHILL PACE 

MOBILITY

3 MIN SEATED STRADDLE
   1 MIN CENTER
   1 MIN LEFT
   1 MIN RIGHT
2 MIN CHILD'S POSE
2 MIN HALF LIZARD/LOW DRAGON LEFT LEG
2 MIN HALF LIZARD/LOW DRAGON RIGHT LEG
2 MIN SEAL
2 MIN RIGHT LEG COUCH
2 MIN LEFT LEG COUCH
2 MIN LEFT LEG ELEVATED PIGEON
2 MIN RIGHT LEG ELEVATED PIGEON
1 MIN HANGING BAR HOLD 

1 ROUND 20 TOTAL MINUTE 

ACCESSORY

12 RING DIPS
8 FALSE GRIP STRICT RING PULL UPS 

4 ROUNDS NOT FOR TIME 

METCON

15 BURPEES (use new open standards discussed in video) + 15 CAL ROW + 15 TOES TO BAR X 3 ROUNDS NFT 

as always MARGAUX 2018 IS POSTED AFTER THE VIDEO 

 

MARGAUX 2018 

 

2250 m chill pace row
30 min mobility include 10 ghr + 10 r hyper x 4 rounds
heaviest 3 rep snatch

heaviest 3 rep clean

"front squat 10-8-6-4-2
235/165 - 265/190 - 275/200 -295/210 - 315/220 all from the floor "
rest as needed
intervals 5 min 2 min rest (open prep)

25 hspu 200m run 20 wallballs 200m run 15 toes to bar 200m run 50 ft hs walk - start each round where you left off x4
rest as needed
15 heavy dball overs 150/100 100m run 20 db full alternating full snatch 70/50 100 m farmer carry x 2

no accessory

Margaux AlvarezComment