The Vine Yard CrossFit

WOD&WINE/2019 OPEN

JUNE 20th - 2019 OPEN PROGRAM

WARM UP
4 min easy pace row then 20 sec all out 40 chill pace x 5min

MOBILITY

2 MIN STANDING STRADDLE
2 MIN COUCH LEFT LEG
2 MIN COUCH RIGHT LEG
2 MIN BUTTERFLY
2 MIN ELEVATED LAT
4 MIN FOAM ROLL
2 MIN LEFT DRAGON
2 MIN RIGHT DRAGON
1 MIN T STRETCH LEFT
1 MIN T STRETCH RIGHT

ACCESSORY

MAX STRICT CHIN UPS
12 KB GOBLET SQUATS AS HEAVY AS POSSIBLE
4 ROUNDS NFT 

METCON

3 ROUNDS FOR TIME 

30 AIR SQUATS + 20/15 CAL ROW + 10 POWER CLEANS 135/95 X 3 ROUNDS

MARGAUX 2018 GAMES PREP

ASSAULT OR CONCEPT 2 bike 30 min then 20 all out 40 chill x 5

mobilize 30 min include 2 pegboard + 12 ring rows x 4 rounds 

30/21 strict hspu 

rest 90 sec 

18/12- 4/2in defecit 

max power snatch

max power clean

2 power snatch70% +3 mu on the minute x 8 minute 

on the even 4 p cleans 70% odd 60ft hs walk 10 min clock

rest as needed

15/12 cal assault bike + 30 ghd sit ups + 45 pull ups x 2 rounds 

rest as needed

press to hs work 

metcon2
250m ski erg + 400m run +15 ohs 95/65 x 3 rounds 

accessory

30ghd hip extension + max l sit hold + 1 wall walk +max hs hold + 10 strict alt single leg toe to bar