The Vine Yard CrossFit

WOD&WINE/OPEN 2019

JULY 21st - 2019 OPEN PROGRAM

WARM UP 

1500 M ROW CHILL PACE

MOBILITY

2 MIN LEFT SINGLE LEG FORWARD FOLD
1 MIN LEAN BACK FOCUS ON QUAD AND HIP
2 MIN RIGHT SINGLE LEG FORWARD FOLD
1 MIN LEAN BACK FOCUS AGAIN ON RIGHT LEG QUAD AND HIP
2 MIN PUPPY DOG
2 MIN LEFT LEG LIZARD
2 MIN RIGHT LEG LIZARD
2 MIN STANDING STRADDLE
1 MIN CENTER -30 SEC RIGHT - 30 LEFT
2 MIN SEATED ARCHER RIGHT ARM
2 MIN SEATED ARCHER LEFT ARM
10 SHOULDER DISLOCATES REST 1 MIN X 3

NO ACCESSORY

WORK OUT 

45 WALLBALLS + 30 BACKSQUAT 185/135 + 1500 CAL ROW FOR TIME 

MARGAUX 2018 

2000m row then 20/40 x 6
30min mobility include 3 legless rope climbs + 15 ring rows x 3 rounds
find heavy 3 rep overhead squat
take 70% and do 10 min running clock 5 ohs on even and 20 chest to bar on odd
p snatch to max
p clean to max
rest as needed
9 deadlifts 335/235 + 18 burpee boxjump overs 30/24 + 6 deadlifts 385/265 + 12 burpee box jump overs + 3 deadlifts 435/305 + 6 burpee box jump overs for time
rest as needed 

strongman games 2017 event 

Margaux AlvarezComment