The Vine Yard CrossFit

WOD&WINE/OPEN 2019

MAY 9th - 2019 OPEN PROGRAM

I Apologize - things have been really chaotic with regional workouts being released. For the most part, I'm feeling confident about the workouts being released, hopefully the last two or three give me a chance for another trip to the Games

WARM UP

9 WALLBALLS EVERY 30 SECONDS X 5 MINUTES

MOBILITY

3 MIN SEATED STRADDLE
  1 MIN CENTER
  1 MIN LEFT
  1 MIN RIGHT
1 MIN ELEVATED LAT
2 MIN RIGHT DRAGON
2 MIN RIGHT LIZARD
2 MIN RIGHT PIGEON
2 MIN LEFT DRAGON
2 MIN LEFT LIZARD
2 MIN LEFT LEG PIGEON
2 MIN BUTTERFLY
2 MIN CHILDS POSE

ACCESSORY

MAX L SIT HOLD
MAX HSPU 

REST AS NEEDED X 4 

METCON

10 SNATCH ANY STYLE 125/85 + 12 BAR FACING BURPEES
X 2 ROUNDS
10 SNATCH ANY STULE 75/55 + 12 BAR FACING BURPEES
X 2 ROUNDS
FOR TIME

MARGAUX 2018

3k chill row + 50 du + 50 du
one hour mobility
"10 p snatch 175/125 + 12burpeees x 2 rounds
10 p snatch 115/75 + 12burpees x 2 rounds "
rest as needed
8 circus hs walks up the stairs
rest as needed

 

event 5
rest as needed
"consider event 6
or"

1k ski erg + 3 legless + 20 heavy dball overs 150/100 + 3 legless + 1k ski erg