The Vine Yard CrossFit

WOD&WINE/OPEN 2019

AUGUST 13th - 2019 OPEN PROGRAM

WARM UP

1K ROW CHILL PACE
then 20/40 X 5 MIN 

MOBILITY

1 MIN RIGHT ARM 90 DEGREE BANDED HOLD
1 MIN LEFT ARM 90 DEGREE BANDED HOLD
4 ROUNDS FOR 4 TOTAL MINUTES
1 MIN ARCHER STRETCH LEFT
1 MIN ARCHER STRETCH RIGHT
2 MIN BANDED INTERNAL ROTATION LEFT ARM
2 MIN BANDED SHOULDER JOINT STRETCH
2 MIN BANDED INTERNAL ROTATION RIGHT ARM
2 MIN BANDED SHOULDER JOINT STRETCH RIGHT ARM
2 MIN SINGLE BENT LEG QUAD STRETCH RIGHT LEG
2 MIN SINGLE BENT LEG QUAD STRETCH LEFT LEG
2 MIN ELEVATED LAT BENT ARMS

ACCESSORY

1 WALLWALK + 1 MIN HS HOLD
8 STRICT FALSE GRIP RING TO CHEST PULLUPS

WORKOUT

2100M ROW + 1MILE RUN + 9 CLEAN N JERK 225/155


MARGAUX 2019 GAMES 

1K ROW CHILL PACE then 20/40 X 5 MIN 

1 HOUR MOBILITY

2 LEGLESS ROPE CLIMBS
15 RING ROWS
4 ROUNDS  

WEIGHTLIFTING 

SNATCH + H SNATCH OTM REST 1 MIN X 10
CLEAN + POWER JERK + H CLEAN REST 1 MIN X10
BENCH PRESS 5X5
SQUAT NARROW 5X5 

2100M ROW + 1MILE RUN + 9 CLEAN N JERK 225/155

Margaux Alvarez4 Comments