The Vine Yard CrossFit

WOD&WINE/OPEN 2019

APRIL 2nd - 2019 OPEN PREP

WARM UP

75 DOUBLE UNDER BUY IN THEN 20 DOUBLE UNDERS ON THE MINUTE WITH SINGLES IN REMAINING TIME

MOBILITY

2 MIN RIGHT LEG BANDED LIZARD
2 MIN RIGHT LEG BANDED PIGEON
2 MIN LEFT LEG BANDED LIZARD
2 MIN LEFT LEG BANDED LIZARD
2 MIN FOLDED HAMSTRING
2 MIN ELEVATED PIGEON RIGHT LEG
2 MIN ELEVATED PIGEON LEFT LEFT
2 MIN T STRETCH LEFT ARM
2 MIN T STRETCH RIGHT ARM
1 MIN BANDED HOLD
1 MIN FULCRUM FOAM ROLL

ACCESSORY

MAX STRICT CHIN UPS
10 SEATED LEG RAISES 

4 ROUNDS FOR TIME

WORKOUT

50 DOUBLE UNDERS + 10 WALKING DB LUNGE STEPS + 15 BURPEES X 4 ROUNDS

 

MARGAUX 2018

"1k row
30 empty bar thruster 1k row"
30 min mobility
30 strict hspu rest 2 min 20 strict hspu
25 pull ups +50 ghd sit ups + 10 legless rope climbs + 50 ghd sit ups + 25 pull ups
rest as needed
snatch + hang snatch rest 1 min x15
clean + front squat + jerk - all power on the minute

front squats 20 rest 2 min 10 front squat

MetCon 2
25 wallballs 30/20 + hs walk 60 ft + x 10 db p snatch  100/70  x 4

accessory
30 ghd hip extensions + 1 min free standing hs hold + 30 sec l sit hold+ 15 seated leg raises x 4 rounds