The Vine Yard CrossFit

WOD&WINE/2019 OPEN

FEB 12th, 2018 OPEN PROGRAM

WARM UP

100 DU THEN 30 OTM X 4 MIN 

MOBILITY

2 MIN RIGHT ARM BANDED LAT/LIZARD
2 MIN LEFT ARM BANDED LAT/LIZARD
2 MIN ROLL OUT RIGHT ARM AND FOREARM
2 MIN ROLL OUT LEFT ARM AND FOREARM
2 MIN RIGHT LEG COUCH
2 MIN RIGHT LEG PIGEON
2 MIN LEFT LEG COUCH
2 MIN LEFT LEG PIGEON
2 MIN PUPPY DOG
1 MIN LEFT ARM ARCHER
1 MIN RIGHT ARM ARCHER 

ACCESSORY

30 HOLLOW ROCKS
5 DB STRICT PRESS RIGHT ARM
5 DB STRICT PRESS LEFT ARM 

ACCESSORY IS 4 ROUNDS NFT 

METCON
21-15-9
POWER CLEANS + TOES TO BAR + PULL-UPS FOR TIME

Margaux 2018 is under video

Margaux 2018

1k ski erg then 11 burpees on the minute x 10 min open standards
30 min mobility
include 2 legless + 1 peg board+ 15 ring dips x 4 in this time
1 snatch + 1 hang snatch rest 1 min x 12 min
clean + h clean rest 1 min x 12 min
back squat 5x5
6x3 weighted pull-ups
5x2 snatch deadlift with 2 sec pause below knee 110% of 1 rep
rest as needed
30 s hspu 2-inch defecit rest 2 min, 15 reps with 3 in defecit

metcon 1
30 ghd sit-ups + 60 ft hs walk + 30 pull-ups + 60 ft hs walk + 20 ghd sit-ups + 60 ft hs walk + 20 c2b + 60 ft hs walk + 10 ghd sit-ups + 60ft hs walk + 10 bar mu + 60 ft hs walk for time
rest as needed
metcon 2
15 cal row + 15 b mu + 15 thruster 95/65 x 2 rounds

accessory
1 min free standing hs hold + 3 skin the cats + 8 bulgarian split squats 15 seated leg raises x 4 rounds nft 

Margaux AlvarezComment