The Vine Yard CrossFit

WOD&WINE/2019 OPEN

FEB 3rd, 2018 OPEN PROGRAM

WARMUP
1500m CHILL ROW or 10 MIN CHILL RUN 

MOBILITY
5 MIN FOAM ROLL (focus on back, hips, legs)
2 MIN CHILD'S POSE
2 MIN COUCH LEFT LEG
2 MIN COUCH RIGHT LEG
1 MIN BAR HOLD
2 MIN LIZARD RIGHT LEG
2 MIN PIGEON RIGHT LEG
2 MIN LIZARD LEFT LEG
2 MIN PIGEON LEFT LEG 

 

ACCESSORY
MAX UB HSPU
5 WEIGHTED PULL UPS
4 ROUNDS NFT 

METCON
8 min amrap of 2 db alt power snatch 50/35# + 2 c2b pullups + 4/4 + 6/6/ + 8/8 + 10/10 (keep increasing by 2's until end of 8 min)

 

MARGAUX 2018 

2k row chill pace

30 min mobility

snatch to max

then 18 for time at 80%

clean n jerk to max

front squat from floor 10-8-6-4-2 ahap

rest as needed

metcon 1

start running clock 0-03:00 isabelle 135/95

03-08

amrap 15/12 cal assault bike + 12 pull ups + 10 heavy dball overs

min 08-10 rest

min 10- 16

amrap 15 wallball + 15 hspu + 15 chest to bar + 15 cal row

min 16-18 rest

min 18-22

20 wallball 20/14 + 20 hspu + 20 pull ups + 20 cal row

rest as needed

200m farmer carry 50/35 + 20 alternating db snatch + 20 mu + 20 db snatch + 200m farmer carry

accessory

max unbroken toes to bar + 100 ft hs walk x 3 

Margaux AlvarezComment