The Vine Yard CrossFit

WOD&WINE/2019 OPEN

MAY 25TH -2019 OPEN PROGRAM

WARM UP

1000 M ROW CHILL PACE

MOBILITY

2 MIN BANDED RIGHT LIZARD
2 MIN BANDED RIGHT HAMSTRING
2 MIN BANDED LEFT LIZARD
2 MIN BANDED LEFT HAMSTRING
2 MIN BANDED LEFT LAT LIZARD
2 MIN BANDED RIGHT LAT LIZARD
2 MIN BANDED STRAIGHT ARM STRETCH RIGHT
2 MIN BANDED STRAIGHT ARM STRETCH LEFT
1 MIN BANDED RIGHT BENT ARM SHOULDER
1 MIN BANDED LEFT BENT ARM SHOULDER
2 MIN BUTTERFLY

1 ROUND OR 20 MIN

ACCESSORY

MAX STRICT CHIN UPS
1 WALL WALK + MAX HS HOLD 

METCON

1K ROW + 21-15-9 DEADLIFT 225/155 + PULL UPS

MARGAUX GAMES 2019 BELOW VIDEO


 

MARGAUX GAMES 2019


PREPPING FOR GAMES

500M SWIM
25m all out rest 1 min x 10
rest as needed 

back in gym 

snatch to max
clean n jerk to max
400m run + 21 mu + 800 m run +15mu + 400mrun + 9 mu
rest as needed
100 ft hs walk + 100 ft farmer carry + 30 wallballs 30/20 x3 round