The Vine Yard CrossFit

WOD&WINE/2019 OPEN

JUNE 8TH - 2019 OPEN PROGRAM

WARM UP
1500 M CHILL PACE ROW 

MOBILITY
2 MIN RIGHT DRAGON
2 MIN RIGHT LIZARD
2 MIN RIGHT PIGEON
4 MIN FOAM ROLL
3 MIN SEATED STRADDLE
1 MIN ELEVATED LAT
2 MIN LEFT DRAGON
2 MIN LEFT LIZARD
2 MIN LEFT PIGEON 

ACCESSORY
MAX STRICT CHIN UPS
MAX PUSH UPS
4 ROUNDS NFT 

BOTH THE MAX REPS SHOULD BE AS UNBROKEN
REST AS NEEDED BETWEEN EACH SETS

WORKOUT 

500M ROW + 400M RUN + 21 PULL UPS
500M ROW + 400M RUN + 15 PULL UPS
500M ROW + 400M RUN + 9 PULL UPS
FOR TIME

MARGAUX 2018 

"1750m row chill pace
should be a comfortable pace but not turtle
then 20 sec all out chill x 40 x 6"
"30 min mobility
include 2 legless rope climbs + 1 peg board x 4 rounds in this time"
5 HS stair climbs
METCON 1
21 toes to bar + 15 alt db squat snatch 70/50 + 9 toes to bar +  15 alt db
squat snatch 70/50 + 21 toes to bar

"rest as needed
RUNNING INTERVALS
400 m + 12 chest to bar rest 90 sec x 6
800 m + max mu rest 2 min x 2
1600 m run + max mu

STRENGTH
6x3 squat
bench 10-8-6-4-2