The Vine Yard CrossFit

WOD&WINE/2019 OPEN

JAN 3RD, 2018 OPEN PROGRAM

WARM UP

750M ROW CHILL PACE
THEN 20 SEC ALL OUT 40 SEC CHILL PACE X 4 RNDS

MOBILITY

1 MIN BANDED HAMSTRING LEFT LEG
1 MIN BANDED HAMSTRING RIGHT LEG
1 MIN BANDED PIGEON LEFT LEG
1 MIN BANDED PIGEON RIGHT LEG
1 MIN BANDED LIZARD LEFT LEG
1 MIN BANDED LIZARD RIGHT LEG
1 MIN BANDED C STRETCH LEFT LEG
1 MIN BANDED C STRETCH RIGHT LEG
2 MIN PUPPY DOG 

X 2 RNDS, 20 MIN

ACCESSORY

10 RING DIPS
MAX KIPPING HSPU 

4 ROUNDS NFT 

METCON
15 CAL ROW + 10 BURPEE BENCH OVERS + 10 CHEST TO BAR PULL UPS
REST 2 MIN X 4 

 

 

Margaux 2018

1750 m row then 20 sec all out 40 sec chill pace x 5
30 minute mobility

max hs walk rest 1 min
equal hs walk for time rest 30 sec
80 ft hs walk for time
snatch + hang snatch + 2 overhead squat rest 1 min x 10
seated box jumps 6x3
squat 5x5
bench 5x5
btn press 5x5
metcon 1
12 cal assault bike + 10 bench overs + 10 toes to bar + 6 bar mu rest 2 min x 4
metcon 2
200m run + 21 kbs 54/35 + 200 m run + 15 hspu + 200m run + 9 deadlifts 315/205 x 3 rounds
accessory
30 weighted ghd hip extensions + 5 parallete hspu + 5 kb strict press + 30 weighted vest push ups x 4 rounds nft

Margaux AlvarezComment