The Vine Yard CrossFit

WOD&WINE/OPEN 2019

APRIL 16th - OPEN PROGRAM 2019

WARM UP

8 BURPEE ON THE MINUTE  9 MINUTES

MOBILITY

30 SEC BENT ARM SHOULDER STRETCH RIGHT ARM THEN LEFT X 2 FULL ROUNDS OR 2 MINUTES
2 MIN PUPPY DOG
2 MIN THREAD THE NEEDLE LEFT
2 MIN THREAD THE NEEDLE RIGHT
2 MIN PUPPY DOG
2 MIN T STRETCH LEFT
2 MIN T STRETCH RIGHT
2 MIN LEFT LIZARD
1 MIN HAMSTRING
2 MIN RIGHT LIZARD
1 MIN RIGHT HAMSTRING
1 MIN BANDED OHS RIGHT
1 MIN BANDED OHS LEFT

MOBILITY IS 22 TOTAL MINUTES TODAY

ACCESSORY

30 HOLLOW ROCKS
MAX STRICT CHIN UPS
4 ROUNDS NFT

METCON
21-15-9
CAL ROW - BURPEE OVER THE ROW - DEADLIFT 155/115

margaux 2019 is under video

 

WORKING SOME ENERGY SYSTEMS

800m chill run

400m run rest 2 min x 2
400m run with vest rest 90 sec x 2
800 m run rest 3 min
800m run with vest
1 mile run rest 5 min
2 mile run
please scale the runs as volume demands we are getting ready for regionals volume will go up 

rest as needed
21 mu + 200m run + 15 mu + 200m run + 9 mu + 200m run

10 min AMRAP 4/2 strict hspu deficit

10 c2b pull ups" x 10 minutes
again scale as necessary we are working technique on these

accessory
30 ghd hip extrensions + 5 parallette hspu x 4 rounds

 

Margaux AlvarezComment