The Vine Yard CrossFit

WOD&WINE/OPEN 2019

NOV 28th - 2019 OPEN PROGRAM

WARMUP:

9 BURPEES OTM X 8 MIN

MOBILITY:

3 MIN STANDING STRADDLE (1 MIN CENTER, 1 MIN LEFT, 1 MIN RIGHT)

1 MIN BAR HANG/HOLD

2 MIN BANDED SHOULD JOINT STRETCH LEFT ARM

2 MIN BANDED INTERNAL ROTATION STRETCH LEFT ARM

2 MIN BANDED SHOULD JOINT STRETCH RIGHT ARM

2 MIN BANDED INTERNAL ROTATION STRETCH RIGHT ARM

2 MIN BANDED LAT/LIZARD LEFT ARM & LEG

2 MIN BANDED LAT/LIZARD LEFT ARM & LEG

2 MIN FROG STRETCH

2 MIN ELEVATED LAT WITH BENT ARMS

ACCESSORY: 5 SINGLE ARM DB PRESS EACH ARM + 10 BANDED GOOD MORNINGS X 4 RNDS NFT

WORKOUT:

15 - 12 - 9 - 6 - 3 REPS THRUSTER 75/55 + C2B PULL-UPS + P SNATCH

MARGAUX 2019 GAMES PREP

WARM UP

12 min easy pace run

then all out 15 sec / 45 sec easy pace

12 min run into

20 sec all out 40 sec chill pace x 5 + 7 min chill run

30 min mobility

include 10 ghr + 10 r hyper x 4 rds

5 min amrap strict hspu

MARGAUX 2019 GAMES PREP

WEIGHTLIFTING

"snatch

6x2"

"sotts press snatch grip

5x5"

"snatch grip dl

6x2 "

"clean

6x2 "

METCON 1

"18-15-12-9-6-3

Thrusters 75/55

Power snatches

Toes-to-Bars

rest as needed

METCON 2

"15 muscle ups

25 ghd sit ups

15 deadlift

225/155

25 ghd sit ups

x 2 rounds "

Margaux Alvarez4 Comments