The Vine Yard CrossFit

WOD&WINE/2019 OPEN

FEB 7TH, 2018 OPEN PROGRAM

WARM UP 

1OOOM ROW THEN 20 SEC ALL OUT 40 SEC CHILL PACE X 3 MIN 

MOBILITY 

3 MIN SEATED STRADDLE
   1 MIN CENTER
   1 MIN RIGHT
   1 MIN LEFT
90 SEC LEFT ARM ARCHER
90 SEC RIGHT ARM ARCHER
2 MIN RIGHT LEG DRAGON
2 MIN RIGHT LEG LIZARD
2 MIN RIGHT LEG PIGEON
2 MIN LEFT LEG DRAGON
2 MIN LEFT LEG LIZARD
2 MIN LEFT LEG PIGEON
1 MIN T STRETCH LEFT ARM
1 MIN T STRETCH RIGHT ARM 

MOBILITY IS 1 ROUNDS 20 TOTAL MIN 

ACCESSORY 

30 HOLLOW ROCKS
8 BULGARIAN SPLIT SQUATS EACH LEG 

4 ROUNDS NOT FOR TIME 

METCON 

6 ROUNDS OF 10 TOES TO BAR 10 OHS 95/65 FOR TIME - 

MARGAUX 2018 UNDER VIDEO 

 

MARGAUX 2018 

VIDEO SHOULD BE UP SOON IS BEING ENCRYPTED NOW 

WARM UP
10 wallballs every 30 sec x 5 minutes
30 min mobility
include 2 legless rope climbs + 4/4/6 kipping complex 

WEIGHTLIFTING
p snatch 10-8-6-4-2 rest as needed all reps unbroken
p clean 10-8-6-4-2- rest as needed all reps unbroken
jerk 6x1 as heavy as possible
front squat 10-8-6-4-2 from floor
rest as needed 

max hs walk unbroken rest 1 min then 100 ft hs walk for time rest 45 sec 80 ft hs walk for time
db seated arbold press 5x5 


METCON 1
100 alternating db snatch 50/35  + 50 toes to bar + 100 wallball 20/14
METCON 2
15/12 cal row + 10 burpee bench overs + 12/9 cal ab + max c2b unbroken rest 2 min x 4 

ACCESSORY
30 ghd weighted hip extensions + 1 min free standing hs hold + 5 parallete hspu + 8 russian dips x 4 rounds nft 

Margaux Alvarez2 Comments