The Vine Yard CrossFit

WOD&WINE/2019 OPEN

APRIL 7th- 2019 OPEN PROGRAM

WARM UP 

20 min chill run or 2k chill row if the weather does not permit run

MOBILITY

2 MIN LEFT BANDED INTERNAL ROTATION
2 MIN LEFT BANDED SHOULDER JOINT
2 MIN LEFT BANDED TRICEP
2 MIN RIGHT BANDED INTERNAL ROTATION
2 MIN RIGHT BANDED SHOULDER JOINT
2 MIN BANDED TRICEP
1 MIN LEFT ARCHER
1 MIN RIGHT ARCHER
2 MIN ELEVATED LAT
2 MIN ELEVATED LEFT PIGEON
2 MIN ELEVATED RIGHT PIGEON

ACCESSORY

MAX STRICT CHIN UPS
MAX TOES TO BAR
X 4 RNDS NFT

WORKOUT
21-15-9
DEADLIFTS 225/155 + CHEST TO BAR PULL-UPS

*SCALE TO REGULAR PULL-UPS IF NEED BE

 

3k chill row or 20 min run
30 min mobility
include 1 pegboard + 2 legless rope climbs x 4"
45 s hspu
rest as needed then
running clock
min 00-02
30 snatch for time 135/95
min 02-04
10 snatch 185/125
min 04-06
10 snatch 225/155
min 06-08 max snatch
clean n jerk to max
rest as needed then
15/12 cal assault bike + 100 m run + max mu rest 2 min x 4
rest as needed  
15 s hspu 4/2 in defecit  + 15 cal row + 25 pull ups  x 3
rest as needed
3 legless rope climbs + 30 pistols + 30 ghd sit ups
2 legless rope climbs + 30 pistols + 30 ghd sit ups
1 legless rope climbs + 30 pistols + 30 ghd sit ups
For time

Margaux AlvarezComment