The Vine Yard CrossFit

WOD&WINE/OPEN 2019

FEB 28TH, 2018 OPEN PROGRAM

WARM UP 

9 WALL BALLS 20/14# EVERY 30 SEC X 5 MINUTES 

MOBILITY 

2 MIN RIGHT LEG BANDED HAMSTRING
2 MIN RIGHT LEG ELEVATED PIGEON
2 MIN LEFT LEG BANDED HAMSTRING
2 MIN LEFT LEG ELEVATED PIGEON
2 MIN BANDED RIGHT SHOULDER JOINT
2 MIN BANDED RIGHT SHOULDER INTERNAL ROTATION
1 MIN RIGHT SHOULDER BANDED C HOLD
2 MIN BANDED LEFT SHOULDER JOINT
2 MIN BANDED LEFT SHOULDER INTERNAL ROTATION
1 MIN LEFT SHOULDER BANDED C HOLD
2 MIN BUTTERFLY 

MOBILITY IS 20 MIN OR ONE ROUND (see video for details) 

ACCESSORY 

15 V UPS
15 RING ROWS
4 ROUNDS NFT 

METCON
30 WALL BALLS 20/14 + 20 SIT UPS + 10 BURPEE OVER ABMAT X 4 ROUNDS 

margaux 2018 is under video 

margaux 2018 is under video 

100 du buy in 30 otm x 6 min with singles in remaining time
30 min mobility focus
30 s hspu rest 2 min 15 s hspu 2 in defecit rest 2 min 7 strict hspu 4 in defecit
rest as needed
1 full snatch on the minute x 15 minutes ahap
1 full clean on the minute x 15 minutes ahap 

squat 10-8-6-4-2
good morning 5x5 

Intervals - 
200m bike concept 2 (or 200m run) + 30 du + 10 db thrusters 50/35 +  15 hspu  rest 2 min x 5 rnds

shorter day of training in getting ready for 18.2 

Margaux Alvarez2 Comments