The Vine Yard CrossFit

WOD&WINE/OPEN 2019

JAN 8th, 2018 OPEN PROGRAM

OPEN 2018

WARM UP

750M ROW AT A CHILL PACE THEN
20 SEC ALL OUT 40 SEC CHILL PACE X 4 MIN 

MOBILITY

1 MIN BANDED LEFT 90 DEGREE ARM HOLD
1 MIN BANDED RIGHT 90 DEGREE ARM HOLD
1 MIN ELEVATED LAT STRETCH
1 MIN RIGHT DRAGON OR LIZARD
1 MIN LEFT DRAGON OR LIZARD
3 MIN SEATED STRADDLE
SPEND 1 MIN IN CENTER - 1 MIN RIGHT - 1 MIN LEFT 

ACCESSORY

10 FALSE GRIP RING ROWS
3 NEUTRAL TO HOLLOW + 3 NEUTRAL TO SUPERMAN + 5 SUPERMAN/ HOLLOW COMPLEX 

ACCESSORY IS 4 ROUNDS NFT 

METCON

30 PULL UPS + 15 CAL ROW + 8 BURPEE BENCH OVERS X 3 ROUNDS FOR TIME 

MARGAUX 2018 IS BELOW VIDEO 

MARGAUX 2018 

2000M ROW CHILL PACE THEN 20 SEC ALL OUT 40 SEC CHILL X 5 MIN 

MOBILIZE 30 MIN
IN THIS TIME DO 2 LEGLESS ROPE CLIMBS + 15 RING ROWS X 4 ROUNDS NFT 

WEIGHTLIFTING 

P SNATCH TO MAX THEN 80% DO 2 OTM + 20 FT HS WALK X 10 MIN PERFORMED IN RIBBON SHAPE 10 FT THERE 10 FT BACK - ALTERNATE TURN EACH MINUTE 

P CLEAN TO MAX THEN 80% DO 2 OTM + 2 STRICT MU X 10 MIN 

SQUAT 20 REPS AROUND 60% OF 1 REP MAX REST AS NEEDED
SQUAT 10 REPS AROUND 70% OF 1 REP MAX 

WEIGHTED PULL UPS 6 X 3 

30 4/2 INCH STRICT HSPU FOR TIME 

METCON 1
30 BAR MU FOR TIME REST 2 MIN
15 MU FOR TIME 

METCON 2
50 WALLBALL + 30 HSPU + 30 CAL ROW + 30 HSPU + 50 WALLBALL FOR TIME 

ACCESSORY
30 GHD HIP EXTENSIONS
5 PARALLETTE HSPU
1 MIN FREE STANDING HS HOLD
10 EVIL WHEELS
ACCESSORY IS 4 ROUNDS NFT 

Margaux Alvarez2 Comments