The Vine Yard CrossFit

WOD&WINE/OPEN 2019

OCT 26TH - 2019 OPEN PROGRAM

Warmup: 1000m chill row

Mobility

3 Standing straddle (1 left, 1 center, 1 right)

2 min couch stretch right leg

2 min couch stretch left leg

2 min thread the needle right arm

2 min thread the needle left arm

2 min single arm T stretch right arm

2 min single arm T stretch left arm

2 min single leg hamstring forward fold right side

2 min single leg hamstring forward fold left side

1 min elevated lat with bent arms

Accessory: accumulate 30-second hold on rings or stationary dip + max strict pull ups x 4 rnds nft

Metcon: 9 mim amrap of 3 power snatch 185/125# + 6 burpee bj 30/24#

Margaux 2018

warmup 1250m row then 20 sec all out, 40 sec chill x 5 min

30 min mobility

include 10 ghr + 10 r hyper x 4 rounds

1 wall walk + 1 min hs hold + 25ft hsw, rest 2 min x 3 rnds

WEIGHTLIFTING

Behind the neck press 6x4

Push Press 10x2

Front squat 5x3

rest as needed

Metcon 1: 5 c2b pu + 10 bar facing burpees + 15 cal assault bike x 4 rnds nft

rest as needed

Metcon 2: 10 alt db snatch 70/55# + 50ft prowler push rest 30 seconds x 8 rnds

Accessory work: 10 evil wheels + 30 hollow rocks x 4 rnds for time

Margaux Alvarez1 Comment