The Vine Yard CrossFit

WOD&WINE/OPEN 2019

DECEMBER 8th - 2019 OPEN PROGRAM

WARM UP

100 du then 20 OTM with singles the remaining time x 4 min

MOBILITY

stranding straddle 2 min

2 min thread the needle left arm

2 min thread the needle right arm

2 min single arm T stretch right arm

2 min single arm T stretch left arm

2 min elevated lat

2 min couch stretch right leg

2 min couch stretch left leg

2 child's pose

2 min seated forward fold

1 rnd, 20 min total

ACESSORY

30 sec Lsit

15 ring rows

x 4 rnds NFT

METCON

1000M ROW + 21 PULL UPS + 21 ALT DB SNATCH 50/35 + 15 PULL UPS + 15 ALT DB SNATCH + 9 PULL UPS + 9 ALT DB SNATCH

(NO 1K BUY OUT)

MARGAUX 2019 GAMES PREP

WARM UP

2500m chill pace row

1 hour mobility

WEIGHTLIFTING

max snatch

max clean n jerk

f squat 10x2 otm with pause

INTERVAL METCON

4 min on 1 min rest x 4 rounds

6 box jumps + 8 c2b + 12 hspu + 15 wallballs + 20/15 cal row amrap

rest as needed

METCON 2

20 alt db full snatch 50/35 + 200m farmer db carry both arms + 400m run + 30bmu + 400m run + 200m farmer carry + 20 alt db full snatch

Margaux AlvarezComment