The Vine Yard CrossFit

WOD&WINE/OPEN 2019

JULY 23RD - 2019 OPEN PROGRAM

WARMUP: 750M CHILL ROW THEN 20 SECONDS ALL OUT, 40 SECONDS CHILL X 4 MIN

MOBILITY: 
4 MIN FOAM ROLL
2 MIN THREAD THE NEEDLE LEFT SHOULDER
2 MIN THREAD THE NEEDLE RIGHT SHOULDER
2 MIN SINGLE ARM T STRETCH LEFT SHOULDER
2 MIN SINGLE ARM T STRETCH RIGHT SHOULDER
2 MIN SEATED SINGLE LEG FORWARD FOLD LEFT LEG
2 MIN SEATED SINGLE LEG FORWARD FOLD RIGHT LEG
2 MIN PIGEON LEFT LEG
2 MIN PIGEON RIGHT LEG

ACCESSORY: 15 EVIL WHEELS + ACCUMULATE 40 SEC LSIT HOLD X 4 RNDS NFT (NOT FOR TIME)

WORKOUT: 
21-15-9 OF DEADLIFTS 225/155# AND HANDSTAND PUSHUPS 

*IF NEED BE SCALE THE LOAD TO 205/135# AND/OR DO HSPU WITH KNEES ON BOX TO SCALE THE RANGE OF MOTION AND MOVEMENT

 

MARGAUX 2018
1600m chill pace + 1200m all out rest 3 min
800m chill pace run then 400 m all out
rest 1 min then 400m chill pace 400m as fast as possible

time at pool working on stroke
50m swim, rest 30 seconds x 10