The Vine Yard CrossFit

WOD&WINE/OPEN 2019

JUNE 22ND - 2019 OPEN PROGRAM

WARMUP: 10 MIN CHILL RUN

MOBILITY:
FOAM ROLL 4 MIN
(FOCUS ON BACK, SHOULDERS, GLUTES, QUADS, HAMSTRINGS, CALVES)
2 MIN ELEVATED PIGEON (LEG ON BOX OR BENCH) LEFT LEG
2 MIN ELEVATED PIGEON (LEG ON BOX OR BENCH) RIGHT LEG
2 MIN SEATED SINGLE LEG FORWARD FOLD LEFT LEG
2 MIN SEATED SINGLE LEG FORWARD FOLD RIGHT LEG
2 MIN THREAD THE NEEDLE LEFT ARM
2 MIN THREAD THE NEEDLE RIGHT ARM
2 MIN SINGLE ARM T STRETCH LEFT ARM
2 MIN SINGLE ARM T STRETCH RIGHT ARM

ACCESSORY:
ACCUMULATE 30 SEC LSIT + 10 SINGLE ARM DB ROW EACH ARM X 4 RDS NFT

METCON: 
12 MIN AMRAP: 6 POWER CLEANS 135/95# + 12 T2B + 24 WALL BALLS 20/14# TO 10FT TARGET

 

EXTRA CREDIT LIFTING FOR THOSE THAT WANT IT:

A) FRONT SQUAT TO MAX THEN 75% 4 SETS OF 3 WITH 2 SEC PAUSE ON LAST REP OF EACH SET

B) BEHIND THE NECK SNATCH GRIP PRESS 5X5

C) 10 SINGLE ARM DB ROW EACH ARM (AS HEAVY AS POSSIBLE), IN BTWN SETS ACCUMULATE 30 SEC LSIT X 4 SETS 0F EACH

MARGAUX 2018 GAMES PREP

2250 m chill pace then 20 sec all out 40 sec chill x 6
30 min mobility include 8 ghr + 8 reverse hypers x 4 rounds
"10-8-6-4-2
full snatch unbroken ahap rest as needed between sets"
rest as needed
10-8-6-4-2 power clean unbroken rest as needed between sets
bench press 10-8-6-4-2
squat 3 sets of 10
rest as needed
400m run + 12 chest to bar pull ups rest 90 sec x 6
800m run + max mu rest 2 min x 2
1600m run + max + 10 mu
rest as needed
metcon
7 bmu + 35du + 60ft hswalk x 4 ronds
accessory
30ghd hip extension + max l sit hold + 1 wall walk +max hs hold + 10 strict alt single leg toe to bar