The Vine Yard CrossFit

WOD&WINE/OPEN 2019

OCT 8TH - 2019 OPEN PROGRAM

Warmup: 750m row then 20 seconds all out, 40 seconds chill x 5 min

Mobility:

3 min seated straddle

2 min banded shoulder joint stretch left arm

2 min banded shoulder joint stretch right arm

2 min banded bent arm shoulder stretch left arm

2 min banded bent arm shoulder stretch right arm

1 min bar hang (can be broken up)

2 min butterfly stretch

2 min dragon left leg

2 min dragon right leg

2 min elevated lat

Accessory: 15 ring rows + 10 strict t2b alt legs (so 5 reps each leg) x 4 rnds

Metcon: 8 hang power snatch 125/85# + 8 burpees over the bar + 8 muscle ups x 4 rnds for time

*scale to 3 rnds if need be or scale muscle ups to 6 reps´╗┐

HAVE FUN!

Margaux 2018

1k row chill pace then 30 sec all out, 30 sec chill x 2 then 500m chill row

1 hour mobility

8 candle sticks + 7 hollow/superman complex x 4 rnds nft

21 shspu + 60ft hsw, rest 2 min

15 shspu + 60ft hsw, rest 2 min

9 shspu + 60ft hsw

Snatch + hang snatch + ohs, rest 90 seconds x 8 sets

Power clean + hang clean + jerk rest 90 sec x 10 sets

Back squat narrow stance 5x5

Metcon 1: 100 du + 25 abmat sit ups + 25 pull ups x 3 rnds for time

rest as needed

Metcon 2: 50 t2b + 40 wb 20/14 + 30 hspu + 20 wb + 10 t2b for time

Margaux Alvarez1 Comment