The Vine Yard CrossFit

WOD&WINE/OPEN 2019

JUNE 26TH - 2019 OPEN PROGRAM

WARM UP
1 MILE EASY PACE RUN

MOBILITY
2 MIN SEATED SINGLE LEG FOLDED HAMSTRING LEFT LEG
2 MIN SEATED SINGLE LEG FOLDED HAMSTRING RIGHT LEG
2 MIN ELEVATED LAT STRETCH
2 MIN BANDED LIZARD STRETCH LEFT LEG
2 MIN BANDED PIGEON POSE LEFT LEG
2 MIN BANDED LIZARD STRETCH RIGHT LEG
2 MIN BANDED PIGEON POSE RIGHT LET
10 ARM CIRCLES FORWARD/10 ARM CIRCLES BACKWARDS
10 LEG SWINGS LEFT/10 LEG SWINGS RIGHT
20 HIGH KNEES ALT LEGS, 20 BUTT KICKS ALT LEGS

TRACK WORK
400M RUN, ALL OUT THEN
800M RUN, CHILL PACE
X 3 RNDS

COOL DOWN
STRETCH FOR 10 MIN

 

MARGAUX 2018
100 double under then 30 on the minute x 6 minutes with singles in remaining time
30 min mobility include 2 pegboard + 2 legless x 4 power
snatch to max, then 2 on the minute x 10 min 70% 
power clean to max then 2 otm+ 2 strict mu x10 min
front squat 10x2
5x5 weighted glute bridges
rest as needed
press to hswork
500m row + 10 shoulder to overhead 185/125 + 10 deadlift + 10 burpee over bar x 3 rounds
rest as needed
180ft hs walk rest 1 min 120 ft hs walk rest 30 sec 60 ft hs walk
metcon2: 8 strict hspu+ 8 strict pull-ups + 200m run x 5
accessory 30 weighted ghdhip extensions +5 parallettehspu+ 5 strict dbpress each arm + max l sit hold x 4 rounds nft