The Vine Yard CrossFit

WOD&WINE/OPEN 2019

NOV 5th - 2019 OPEN PROGRAM

WARMUP

100 DU THEN 20 DU OTM WITH SINGLES IN THE REMAINING TIME X 5 MIN

MOBILITY

4 MIN FOAM ROLL - HIT BACK, SHOULDERS, GLUTES, HAMSTRINGS, CALVES AND QUADS

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

2 MIN BANDED LIZARD LEFT LEG

2 MIN BANDED PIGEON LEFT LEG

2 MIN BANDED LIZARD RIGHT LEG

2 MIN BANDED PIGEON RIGHT LEG

2 MIN BANDED BENT ARM TRICEP STRETCH LEFT ARM

2 MIN BANDED BENT ARM TRICEP STRETCH RIGHT ARM

1 MIN ELEVATED LAT STRETCH WITH BENT ARMS

ACCESSORY

MAX T2B + 10 RING DIPS X 4 RNDS NFT

METCON

21 TOES TO BAR + 800 M RUN + 15 CLEANS 155/115 + 400M RUN + 9 TOES TO BAR + 400M RUN + 9 CHEST TO BAR PULL UPS + 15 CLEANS 155/115 + 800M RUN + 21 CHEST TO BAR PULL UPS

MARGAUX 2019 GAMES PREP

10 wallballs every 30sec x 5 minutes

30 min mobility

press to hs work

21 s hspu +60 ft hs walk rest 2 min. 15 s hspu 4/2 in defecit + 80 ft hsw rest 3 min 9 parallette hspu 100 ft hsw

WEIGHTLIFTING

p snatch 6x2

high hang snatch 5x2

snatch balance 6x1

snatch deadlift 6x2 pause below the knee

squat 5x5

metcon 1

15 muscle ups + 20 toes to bar + 30 pcleans 135/95 + 20 toes to bar + 15 muscle ups

rest as needed

metcon 2

200 m db farmer carry 50/35 + 20 alt db split snatch 50/35 x 2

Margaux Alvarez2 Comments