The Vine Yard CrossFit

WOD&WINE/2019 OPEN

JAN 29th, 2018 OPEN PROGRAM

WARM UP 

10 WALLBALLS EVERY 30 SEC X 5 MINUTES 

MOBILITY 

2 MIN COUCH RIGHT LEG
2 MIN COUCH LEFT LEG
2 MIN DRAGON RIGHT LEG
2 MIN LIZARD RIGHT LEG
2 MIN PIGEON RIGHT LEG
2 MIN DRAGON LEFT LEG
2 MIN LIZARD LEFT LEG
2 MIN PIGEON LEFT LEG
2 MIN ELEVATED LAT HOLD
2 MIN BUTTERFLY 

ACCESSORY 

15 FALSE GRIP RING ROWS
10 EVIL WHEELS 

4 ROUNDS NFT 

METCON 

500M ROW + 30 PULL UPS 30 WALLBALLS 20 PULL UPS 20 WALLBALLS 10 PULL UPS 10 WALLBALLS + 500M ROW 

MARGAUX 2018 

1750 M ROW CHILL PACE 20 SEC ALL OUT 40 SEC CHILL PACE 

30 MIN MOBILITY 

2 LEGLESS ROPE CLIMBS + 15 RING ROWS IN THIS TIME 

WEIGHTLIFTING 

1 SNATCH + 1 OHS + 1 HANG SNATCH + 1 OHS REST AS NEEDED AHAP AS POSSIBLE
1 CLEAN + 1 FRONT SQUAT + POWER JERK REST AS NEEDED AHAP 

SQUAT 5X5 DO 3 BOX JUMPX AFTER SQUATS REST AS NEEDED BETWEEN SETS
WEIGHTED PULL UPS 6 X 3 

METCON 

1000M ROW THEN ( 30 GHD SIT UPS + 30 PULL UPS X 4 ROUNDS )

REST AS NEEDED 

METCON 2

60 FT HS WALK + 21 BAR MU + 21 CLEANS 135/95
60 FT HS WALK + 15 BAR MU + 15 THRUSTER
60 FT HS WALK + 9 BAR MU + SNATCH 

 

 

Margaux Alvarez1 Comment