The Vine Yard CrossFit

WOD&WINE/OPEN 2019

JUNE 27th - 2019 OPEN PROGRAM

WARM UP

9 WALL BALLS EVERY 30 SEC X 5 MINUTES 

MOBILITY

2 MIN BANDED LAT LIZARD RIGHT ARM
2 MIN BANDED RIGHT TRICEP
2 MIN BANDED RIGHT INTERNAL ROTATION
2 MIN FOAM ROLL
2 MIN BANDED LAT LIZARD LEFT ARM
2 MIN BANDED LEFT TRICEP
2 MIN BANDED LEFT INTERNAL ROTATION
2 MIN FOAM ROLL
2 MIN TSTRETCH LEFT ARM
2 MIN TSTRETCH RIGHT ARM 

ACCESSORY

8 BULGARIAN SPLIT SQUATS RIGHT LEG
8 BULGARIAN SPLIT SQUATS LEFT LEG
MAX STRICT CHIN UPS
4 ROUNDS NFT 

METCON
22 BURPEES + 44 WALLBALLS20/14 + 66 DOUBLE UNDERS X 2 ROUNDS FOR TIME

MARGAUX 2018 GAMES PREP


40min concept 2 bike 20/40x 6 


30 min mobility

WEIGHTLIFTING
1 snatch + 1 hang snatch rest 1 min x 10 ahap
1 clean + 1 front squat  + jerk rest 1 min x 10
squat 5x5 narrow stance
10 ghrsuperset 10 reverse hyper 50% of 1 rep dead
rest as neede 


tic tocwork with lat mobility


METCON 1

21 mu + 42 ghdsit ups+ 15 mu +800m run + 42 ghdsit ups+ 9 mu for time"
rest as needed


"metcon2
8 parallettehspu+ 16 thrusters 155/105+ 32 double under + 64 chest to bar pull ups + 32 chest to bar + 16 thrusters + 8 parallettehspufor time "


ACCESSORY

1 wall walk + max hs hold + max free standing hs shoulder taps x 4 rounds nft