The Vine Yard CrossFit

WOD&WINE/OPEN 2019

OCT 20TH - 2019 OPEN PROGRAM

Warmup: 7 wb 30/20# every 30 sec x 4 min

Mobility:

4 min foam roll - hit quads, hamstrings, calves, glutes and back

2 min coach stretch left leg

2 min couch stretch right leg

2 min elevated pigeon right leg

2 min elevated pigeon left leg

1 min bar hold (can be broken up)

2 min banded bent arm tricep stretch right arm

2 min banded bent arm tricep stretch left arm

2 min straight arm overhead stretch right arm

2 min straight arm overhead stretch left arm

1 min child's pose

Accessory: accumulate 45 sec L-sit hold + 5 strict muscle ups (if don't have strict muscle ups, work 5 mu transitions from floor on low rings) x 4 rnds nft

Metcon: 21 -15 - 9 of t2b + burpee box jumps 24/20 inch for time´╗┐

MARGAUX 2018

32 min chill run

one hour mobility

include 15 rring dips + 8 candlesticks + 7 superman/hollow complex x 4 rounds

5 parallette hspu + 60 ft hs walk rest 2 min x 4 rounds

rest as needed

WEIGHTLIFTING

power snatch to max then

2 power snatch + 2 strict mu on the minute x 8 minutes

power clean to max then 2 power clean on even + max strict hspu odd minute 12 min clock

10 walking lunges ahap rest 2 min x 3

5x5 db alt db strict press

metcon 1

amrap 12 minutes 50 pull ups + 50 wallballs 20/14 + 50 hspu + 50 deadlifts 155/115 + 50c2b

5 min amrap mu

Margaux AlvarezComment