The Vine Yard CrossFit

WOD&WINE/OPEN 2019

DEC 14th - 2019 OPEN PROGRAM

WARMUP

750M CHILL ROW THEN 20 SEC ALL OUT, 40 SEC CHILL X 5 MINS

MOBILITY

2 MIN BANDED PIGEON LEFT LEG

2 MIN BANDED HAMSTRING LEFT LEG

2 MIN BANDED LIZARD LEFT LEG

2 MIN BANDED PIGEON RIGHT LEG

2 MIN BANDED HAMSTRING RIGHT LEG

2 MIN BANDED LIZARD RIGHT LEG

2 MIN BANDED BENT ARM TRICEP STRETCH LEFT ARM

2 MIN STRAIGHT ARM OVERHEAD STRETCH LEFT ARM

2 MIN BANDED BENT ARM TRICEP STRETCH LEFT ARM

2 MIN STRAIGHT ARM OVERHEAD STRETCH LEFT ARM

ACCESSORY

MAX SET OF HSPU + 12 EVIL WHEELS X 4 RNDS, REST AS NEEDED BTWN SETS AND MOVEMENTS not for time

WORKOUT (Friday amrap)

20 min AMRAP

20CAL ROW + 20 TOES TO BAR + 20 BOX JUMPS + 20 PULL UPS

WARM UP

12 min chill run + into tempo runs 15 sec all out 45 sec chill x 5 min finish with 3 min chill run document total distance

30 min mobility

include 2 legless rope climbs + 15 ring dips x 4 rounds

rest as needed then

4 min amrap shspu

METCON 1

30 hspu + 30cal row + 30 p snatch 135/95 + 30cal row + 30 hspu for time

WEIGHTLIFTING

2 p snatch on the minute + 2 s mu on the minute x 8 min

- use 8 rep snatch from 12-14-18

1 power clean + 1 power jerk +1 h clean rest 1 min x 10

squat 6x3 ahap

good morning 5x5

bent over row 5x5

METCON 2

800m run + 30 ghd hip extensions + 10 snatch grip deadlift 185/125 x 3 rounds

ACCESSORY

5 strict db press + 10 evil wheels + max strict chin ups x 4 rounds nft

Margaux Alvarez1 Comment