The Vine Yard CrossFit

WOD&WINE/2019 OPEN

JAN 24th, 2018 OPEN PROGRAM

WARM UP
100 du then 25 OTM x 4 MIN do singles in remaining time 

MOBILITY
3 MIN SEATED STRADDLE
2 MIN ELEVATED PIGEON RIGHT LEG
2 MIN ELEVATED PIGEON LEFT LEG
2 MIN RIGHT ARM T STRETCH
2 MIN LEFT ARM T STRETCH
2 MIN PUPPY DOG  
2 MIN BUTTERFLY
2 MIN CHILD'S POSE
3 MIN FOAM ROLL 

MOBILITY IS ONE FULL ROUND - 20 TOTAL MINUTES 

ACCESSORY:
4 NEUTRAL TO HOLLOW
4 NEUTRAL TO SUPERMAN
6 SUPERMAN HOLLOW COMPLEX
10 FALSE GRIP RING ROWS 

ACCESSORY IS 4 ROUNDS NFT (NOT FOR TIME)

METCON
 12 T2B + 12 Power Snatch 95/65# + 50 DOUBLE UNDERS
x 4 RNDS FOR TIME 

* MARGAUX 2018 is found underneath video 

 

MARGAUX 2018 

125 du then 30 on the minute x 5 rounds
2 legless rope climb + 1 peg board + 15 ring rows x 4 rounds focus again FOCUS ON thoracic mobility

WEIGHTLIFTING 

snatch OTM x 15 min then when ready
15 for time 185/125 

1 power clean + 1 power jerk x 15 ahap (as heavy as possible) 
15 cj 225/155 for time 

f squat 10x2 with 2 sec pause on 2nd rep
30 MIN AGILITY WORK
speed ladder legs
speed ladder inverted work around 30 min then 

170 ft hs walk for time rest 2 min 100 ft hs walk for time rest 1 min 80 ft hs walk

METCON
100 wall balls 20/14 + 2k row + 100 wall balls for time 

ACCESSORY
30 weighted ghd hip extensions + 1 min free standing hs hold + max strict mu + max unbroken bar mu x 4 rounds nft 

Margaux AlvarezComment