The Vine Yard CrossFit

WOD&WINE/OPEN 2019

NOV 9TH - 2019 OPEN PROGRAM

Warmup: 1250m chill row

Mobility:

3 min standing straddle (1 center, 1 left, 1 right)

1 min elevated lat

2 min banded shoulder joint stretch right arm

2 min banded shoulder joint stretch left arm

2 min banded bent arm stretch right arm

2 min banded bent arm stretch left arm

2 min banded pigeon right leg

2 min banded lizard right leg

2 min banded pigeon left leg

2 min banded lizard left leg

Accessory: 10 single arm db rows each arm + 30 hollow rocks x 4 rnds nft

Workout: 7 min amrap: of 3 ohs 115/75# + 3 t2b + 6/6 + 9/9 + 12/12 + 15/15 and so on until 7 min is up

Margaux 2019 Games Prep

warmup

20 min chill run into 15 seec max distance 45 sec eeasy pace x 4 minutes

30 min mobility

max strict hspu 2 min on 2 min mark 100ft hs walk rest 2 min x 3

WEIGHTLIFTING

"unbroken power snatch

10-8-6-4-2"

"unbroken power clean

10-8-6-4-2"

bench press 5x5

squat 20 ahap rest 10 ahap

metcon 1

200m farmer carry 50/35 + 50 db push press + 400m run x 2

rest as neeeded

metcon 2

20 muscle ups + 40 toes to bar + 1k row + 40 toes to bar + 20 mu

Margaux Alvarez2 Comments