The Vine Yard CrossFit

WOD&WINE/2019 OPEN

JULY 6th - 2019 OPEN PROGRAM

OPEN 2019

WARM UP
1250m ROW CHILL PACE THEN
20 ALL OUT 40 SEC RELAX x 3 ROUNDS 

MOBILITY
2 MIN LEFT DRAGON
2 MIN LEFT LIZARD
2 MIN LEFT PIGEON
3 MIN SEATED STRADDLE
2 MIN RIGHT DRAGON
2 MIN RIGHT LIZARD
2 MIN RIGHT PIGEON
3 MIN FOAM ROLL
2 MIN CHILD'S POSE 

METCON
15 MIN AMRAP
25 WALLBALLS + 15 PULL UPS + 10 BOX JUMPS + 50 DOUBLE UNDERS 

ACCESSORY
10 RING DIPS
MAX TOES TO BAR
REST AS NEEDED X 4 ROUNDS 


MARGAUX 2018

WARM UP
2000m row chill pace 20 sec all out 40 sec x 5
30 min mobility
include 10 r hyper + 10 ghr x 4 rounds 

TRACK WORK
1600m run chill pace 1200 m all out rest 4 min
800m chill pace 400m all out rest 2 min
400m chill pace 800m allout
1200m chill pace 1600 all out
rest as needed 

POWER BIAS
power snatch to max
then
2 power snatch 70% + 2 muscle ups x 10 min
power clean to max
2 power clean otmx 10 min 70%
5x5 weighted glute bridges
5x5 alternating strict dbpress 

METCON 1
5 parallettehspu+ 15 mu + 100 du x3 rndsfor time
 

METCON 2
15 cal assault bike + 100 push ups + 50 pull-ups + 15 calassault bike for time

NO ACCESSORY