The Vine Yard CrossFit

WOD&WINE/OPEN 2019

Feb 10th, 2018 OPEN PROGRAM

WARM UP 

20 MIN CHILL RUN IF WEATHER PERMITS IF NOT ROW 10 MIN CHILL PACE 

MOBILITY 

3 MIN SEATED STRADDLE
   1 MIN CENTER
   1 MIN LEFT
   1 MIN RIGHT
2 MIN BUTTERFLY
2 MIN PUPPY DOG
2 MIN ELEVATED LAT
2 MIN ELEVATED PIGEON LEFT LEG
2 MIN ELEVATED PIGEON RIGHT LEG
1 MIN BAR HOLD
2 MIN RIGHT LEG COUCH
2 MIN LEFT LEG COUCH
2 MIN ELEVATED FOLDED ARM LAT HOLD 

MOBILITY IS ONE ROUND OR 20 TOTAL MINUTES 

ACCESSORY 

MAX STRICT CHIN UPS
8 FALSE GRIP RING ROWS 

4 ROUNDS NFT 

METCON
4 MIN AMRAP  2 MIN REST X 3 ROUNDS 

30 DOUBLE UNDER + 15 HSPU + 15/12 CAL ROW + 10 BURPEE OVER ROW 

START EACH ROUND WHERE YOU LEFT OFF 

margaux 2018 is shown under video 

 

2250 chill pace row
mobilize 30 min
include 10 r hyper + 10 ghr x 4 rounds
max snatch
18 snatch for time 75% of 1 rep max
max clean n jerk
front squat 6x3 with 1 sec pause on last rep 

amrap 3 min 10 deadlift 315/225 + 30 unbroken wallballs 30/20 10ft + max chest to bar pull ups
rest 2 min
amrap 3 min 10 deadlifts 365/255 + 30 unbroken wallballs + max distance hs walk
rest 2 min
amrap 2 min 10 deadlift 405/285 + max bmu in remaining time
rest as needed
4 min amrap - 5 deadlift 445/315 + 30 wallballs + amrap chest to bar pull ups  
rest as needed
200 ft farmer carry 50/35 + 20 db alt full snatch + 4006/4 plates sled drag + 200 ft farmer carry + 20 db alt db full snatch 

Margaux AlvarezComment