The Vine Yard CrossFit

WOD&WINE/OPEN 2019

JULY 20th - 2019 OPEN PROGRAM

WARM UP
 9 wall balls every 30 sec 20/14# x 5 min

MOBILITY

2 MIN COUCH LEFT LEG
2 MIN DRAGON LEFT LEG
2 MIN LIZARD LEFT LEG
3 MIN SEATED STRADDLE
1 MIN ELEVATED LAT STRETCH
2 MIN COUCH RIGHT LEG
2 MIN DRAGON RIGHT LEG
2 MIN LIZARD RIGHT LEG
2 MIN T STRETCH RIGHT SHOULDER
2 MIN T STRETCH LEFT SHOULDER 

ACCESSORY
max strict chin-ups + 
8 ring dips x 

ACCESSORY IS 4 ROUNDS NFT

WORKOUT 

10 BMU + 20 PULL UPS + 30 WALLBALLS 20/14 + 60 DOUBLE UNDERS + 30 WALLBALLS 20/14 + 20 PULL UPS + 10 BMU

MARGAUX 2018 GAMES PREP

30 min concept 2 bike start first 2 min with drag 10 and then shift to get 20 miles per hour on bike '
at 30min do 20 all out 40 chill x 5 min
30 min mobility
snatch to max
clean n jerk to max
20 cleans 70% of max for time
jerk 6x2 ahap
21 mu 33 ghd sit ups + 60 ft hs walk + 15 +33 +60 + 9 mu +33 ghd sit ups + 60 ft hs walk for time
"rest as needed
180 ft hs walk for time"
rest as needed  
"10-8-6-4-2
bench press 205/145 + rope climb "
squat 3x10

 


accessory
5 parallette hspu + 1 min free standing hs hold + 30 ghd hip extensions x 4 rounds nft 

Margaux AlvarezComment