The Vine Yard CrossFit

WOD&WINE/OPEN 2019

JAN 27th, 2018 OPEN PROGRAM

WARM UP

1500m ROW CHILL PACE or 10 MIN CHILL RUN 

MOBILITY

3 MIN SEATED STRADDLE
   1 MIN CENTER
   1 MIN LEFT
   1 MIN RIGHT
2 MIN ELEVATED LAT STRETCH
2 MIN ELEVATED PIGEON LEFT LEG
2 MIN ELEVATED PIGEON RIGHT LEG
1 MIN STATIC BAR HOLD
3 MIN FOAM ROLL
1 MIN LAT HOLD WITH PVC
2 MIN BUTTERFLY
2 MIN LEFT ARM T STRETCH
2 MIN RIGHT ARM T STRETCH 

ACCESSORY

5 TWO ARM OVERHEAD DB SQUAT
MAX UNBROKEN TOES TO BAR 

4 ROUNDS NFT 

METCON
21-15-9 

ALTERNATING DB SNATCH 50/35
PULL UPS
CAL ROW 

MARGAUX 2018 UNDERNEATH VIDEO 

2250 m chill row
mobilize 30 min include 2 legless rope climbs + 1 peg board + 15 ring rows x 4 rounds
weightlifting
"max snatch
"
max clean
15 snatch 80% for time
15 cleans 80 for time 

"5 min on 2 min rest x 4 rounds
3 bmu + 12 wallball + 12 hspu + 12 pull ups  "
rest as needed
10 right arm db ohs 70/55 + 10 db thruster 50/35  + 15 db p clean 50/35 +  10 left arm db ohs 70/55 x 2 rounds
no accessory 

 

Margaux AlvarezComment