The Vine Yard CrossFit

WOD&WINE/2019 OPEN

APRIL 23rd-2019 OPEN PROGRAM

WARM UP

100 DOUBLE UNDERS THEN 20 ON THE MINUTE X 4 MINUTE
SINGLES IN THE REMAINING TIME

MOBILITY

2 MIN RIGHT LEG BANDED LIZARD
2 MIN RIGHT LEG BANDED PIGEON
2 MIN RIGHT LEG BANDED HAMSTRING
2 MIN LEFT LEG BANDED LIZARD
2 MIN LEFT LEG BANDED PIGEON
2 MIN LEFT LEG BANDED HAMSTRING
2 MIN RIGHT LEG ELEVATED PIGEON
2 MIN LEFT LEG ELEVATED PIGEON
2 MIN PVC FULCRUM
3 MIN SEATED STRADDLE
   1 MIN CENTER
   1 MIN RIGHT
   1 MIN LEFT

ACCESSORY

1 WALL WALK + MAX WALL FACING HS HOLD
8 WALKING BACK BAR STEPING LUNGES EACH LEG

4 ROUNDS NFT 

WORK OUT

1K ROW + 100 AIR SQUATS + 20 HANG POWER CLEANS 135/95 FOR TIME

 

MARGAUX

800m run chill pace
mobilize
400m run rest 90 sec
400m run with vest rest 90 sec
800 m run rest 2 min
800m run with vest rest 2 min
1200 m run rest 3 min
1200m run with vest
1 mile run
2 mile chill run
rest as needed
snatch + h snatch rest 1 min x 12

"running clock
even 10 chest to bar
odd clean + hang clean + power jerk
20 min clock"
rest as needed
10 strict hspu+ 60 ft hs walk rest 1 min x 5