The Vine Yard CrossFit

WOD&WINE/OPEN 2019

DEC 3RD - 2019 OPEN PROGRAM

Warm up: 750m row then 20/40 x 4 min

Mobility:

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

2 min elevated lat

1 min bar hang/hold (unbroken or broken up)

2 min single leg seated forward fold right leg

2 min single leg seated forward fold left leg

2 min pigeon right leg

2 min pigeon left leg

2 min dragon right leg

2 min dragon left leg

2 min puppy dog

Accessory: 12 ring dips + 10 single arm db rows each arm x 4 rnds nft

Metcon: 3 clean & jerks 155/105 + 15 handstand pushups + 30 air squats x 3 rnds for time

MARGAUX 2019 GAMES PREP

750m chill pace row then

15 sec all out 45 sec x 5 min into 750m chill run

30 min mobility

include 10 ghr + 10 r hyper x 4 rounds

metcon 1

12 toes to bar + 15 wallballs 30/20 + 9 bmu + 15 wallballs x 3 rounds

rest as needed

weightlifting

2 power snatch + 2 strict mu x 8 min use 80% of sat 1 rep

clean + h clean + power jerk rest 1 min x 8

squat 5x5

bent over row 5x5

rest as needed

metcon 2

death by 10 meter

Margaux Alvarez4 Comments