The Vine Yard CrossFit

WOD&WINE/OPEN 2019

JULY 14th - 2019 OPEN PROGRAM

WARM UP
1500M CHILL PACE ROW

ACCESSORY
2 MIN ELEVATED LAT STRETCH
2 MIN BUTTERFLY
3 MIN SEATED STRADDLE
   1 MIN CENTER
   1 MIN LEFT
   1 MIN RIGHT
2 MIN BANDED DRAGON LEFT
2 MIN BANDED LIZARD LEFT
2 MIN BANDED PIGEON LEFT
2 MIN BANDED DRAGON RIGHT
2 MIN BANDED LIZARD RIGHT
2 MIN BANDED PIGEON RIGHT
1 MIN CHILD'S POSE

ACCESSORY

ACCUMULATE 30 SEC HS HOLD
5 STRICT FALSE GRIP PULL UPS
4 ROUNDS NFT

METCON 

4 MIN ON 2 MIN REST X 3 ROUNDS
START EACH ROUND WHERE YOU LEAVE OFF

15 WALLBALLS + 6 PULL UPS + 6 FRONT SQUAT 135/95 + 6 BOXJUMPS 24/20 + 6 HSPU

MARGAUX 2018 GAMES PREP

3750 chill pace row
mobilize one hour
max clean n jerk
max snatch
"8 chest to bar + 8 toes to bar after each round perform 2 cleans
235-255-275-295-305-315-335-355/175-185-195-205-215-220-230-240 14 min time cap"
please scale above accordingly 

rest as needed 

"5 min on 1 min rest
3 parallete hspu + 6 db thrusters 50/35 + 9 db front squats + 12 box jumps 24/20
2 rounds then
50 wallballs + 50 chest to bar rest 1 min x 2"
rest as needed
50 ghd sit ups + 100ft shuttle run + 30 cal ski erg + 100ft shuttle run + 20 shoulder to overhead 80/50 db
rest as needed 

180 ft hs walk rest 30 sec + 120 ft hs wakl rest 15 sec + 60 ft hs walk
accessory max mu rest as needed + max pull ups rest as needed x 2

 

Margaux AlvarezComment