The Vine Yard CrossFit

WOD&WINE/OPEN 2019

JAN 26th, 2018 OPEN PROGRAM

WARM UP 

1K ROW CHILL PACE 

MOBILITY
1 MIN RIGHT ARM BANDED SHOULDER JOINT
1 MIN RIGHT ARM BANDED INTERNAL ROTATION
1 MIN LEFT ARM BANDED SHOULDER JOINT
1 MIN LEFT ARM BANDED INTERNAL ROTATION
1 MIN BANDED LIZARD LEFT LEG
1 MIN BANDED LEFT LEG PIGEON
1 MIN BANDED LEFT LEG HAMSTRING
1 MIN BANDED RIGHT LEG LIZARD
1 MIN BANDED RIGHT LEG PIGEON
1 MIN BANDED RIGHT LEG HAMSTRING 


PREHAB
10 BENT OVER REVERSE FLIES
10 FRONT RAISE
10 LATERAL RAISE
10 BENT ARM 90 DEGREE RAISES 

PREHAB IS 3 TIMES THROUGH NOT FOR TIME 

NO ACCESSORY TODAY 

 


METCON
15 MIN AMRAP  
10 WALLBALLS
10 HSPU
10DL 165/115
10 BAR FACING BURPEES USE NEW STANDARDS ON BURPEES 

HAVE FUN #JUST GAUX
MARGAUX 2018 IS FOUND UNDERNEATH VIDEO 

WARM UP
1k row chill pace
mobilize 30 min 

OPEN TESTER
12 min amrap 15 alt DB power snatch 50/35  + 15 toes to bar + 15 burpees
"min 12-18
max clean n jerk "

REST AS NEEDED
full snatch 10-8-6-4-2
rest as needed between sets AHAP 

squat 10  rest as needed  squat 20 

30 strict hspu for time 

200 m run + 5 bar mu rest 1 min x 4
400m run + 12 chest to bar rest 2 min x 4
800m run + 20 hspu rest 3 min x 2 "

ACCESSORY 

max mu rest 2 min
max toes to bar
max mu rest 2 min
max toes to bar "

Margaux AlvarezComment