The Vine Yard CrossFit

WOD&WINE/OPEN 2019

18.1 Feb 23rd, 2018 Open Program

18.1 

WARM UP 

1K EASY PACE ROW 

MOBILITY
KEEPING IT SIMPLE TODAY WITH FOCUS ON LATS AND HIPS 

2 MIN RIGHT DRAGON
2 MIN RIGHT LIZARD
2 MIN RIGHT PIGEON
2 MIN LEFT DRAGON
2 MIN LEFT LIZARD
2 MIN LEFT PIGEON
FOLLOWING WILL BE DONE FOR 3 SETS 

2 MIN ELEVATED LAT
5 BANDED GOOD MORNINGS
(NO BANDS TO 15 PVC GOOD MORNINGS) 

18.1
TIP 1
WATCH TRANSITIONS - SET UP EQUIPMENT TIGHT
TIP 2
SET FEET IN ROWER - PULL HARD - THEN STRAP DOWN
TIP 3
USE A KETTLEBELL SWING AFTER YOU HAVE ESTABLISHED CONTROL ON THE HANG AS SHOWN IN VIDEO 

SET A REASONABLE PACE FOR YOUR ROWING BASED ON OUR ROWING WARM-UPS AND INTERVALS AND REMEMBER THIS IS A 20 MIN WORKOUT YOU CANT COME OUT HOT AND EXPECT TO HOLD THAT 

READ ALL RULES AND STANDARDS AND HAVE FUN YOU HAVE TRAINED HARD ALL YEAR ROUND 

margaux 2018 program is found after video 

 


MARGAUX 2018

1k chill row
30-1 hour mobility
mental prep/ one last review of rep schem and work out strategy
youve done the work now have fun
18.1
rest as needed
10-8-6-4-2 snatch any way ahap reps unbroken rest as needed between sets
same above for clean
squat 10
rest as needed
squat 20
max hs walk rest 90 sec then 100 ft hs walk rest 45 se 80 ft hs walk
rest as needed
"metcon 2
30 db thrusters 50/35 + 100 du + 20 db thrusters + 100 du + 10 db thrusters + 100 du "
accessory
30 weighted ghd hip extensons + 8 weighted vest strict hspu + 30 weighed vest push ups + strict weighted vest chin ups x 4 rounds 

Margaux AlvarezComment