The Vine Yard CrossFit

WOD&WINE/2019 OPEN

JULY 11TH - 2019 OPEN PROGRAM

WARM UP 

100 DU BUY IN THEN
20 ON THE MINUTE WITH SINGLES IN REMAINING TIME X 5 MIN 

MOBILITY

2 MIN SEAL
2 MIN BUTTERFLY
2 MIN ELEVATED LAT
2 MIN BANDED RIGHT LAT LIZARD
2 MIN BANDED LEFT LAT LIZARD
2 MIN T STRETCH RIGHT SHOULDER
2 MIN T STRETCH LEFT SHOULDER
2 MIN PIGEON RIGHT
2 MIN PIGEON LEFT
2 MIN FOAM ROLL

ACCESSORY

15 RING DIPS + 
MAX STRICT CHIN UPS x 4 RNDS NFT 

METCON 

20 CAL ROW + 30 BOX JUMPS + 40 PULL UPS + 100 DOUBLE UNDER + 40 PULL UPS + 30 BOX JUMP 24/20 + 20 CAL ROW FOR TIME 

MARGAUX 2019

35 mile bike ride
6 mile run goal is 8:20 pace

REST a couple hours simulate Wednesday Comp

WARM UP
10 wall balls every 30sec x 6 minutes
1 hour mobility include 3 legless rope climbs + 10 GHR 

WEIGHTLIFTING
rack jerk to max
10-8-6-4-2 split snatch unbroken alternate legs, left right each rep ahap - REST AS NEEDED BETWEEN SETS
clean to max
squat narrow 5x5 

METCON 1
7 min amrap mu
METCON 2
45 ghd sit ups + 18 db left arm db split snatch 80/55 + 45 ghd sit ups + 18 right arm db split snatches + 45 ghd sit ups  + 18 split snatch 155/105 for time 

POOL WORK
combat css
500m practice