The Vine Yard CrossFit

WOD&WINE/OPEN 2019

AUG 27th - 2019 OPEN PROGRAM

WarmUp
1000m row then 20 seconds all out, 40 seconds chill x 4 min

Mobility:
 2 min banded lat/lizard stretch right arm
2 min banded bent arm tricep stretch right arm
2 min banded lat/lizard stretch left arm
2 min banded bent arm tricep stretch left arm
2 min banded elevated pigeon right leg
2 min banded lizard right leg
2 min banded elevated pigeon left leg
2 min banded lizard left leg
2 min butterfly
2 Min elevated lat stretch

ACCESSORY
MAX STRICT CHIN UPS
8 BULGARIAN SPLIT SQUATS EACH LEG 

ACCESSORY IS 4 ROUNDS NFT 

WORKOUT
500M ROW + 21 THRUSTER 95/65 + 15 PULL UPS X 3 ROUNDS FOR TIME 

MARGAUX 2019 

9/27
WARM UP
1000 M ROW then 20sec all out 40sec chill pace x 5 min 

one hour mobility focus hips shoulders and lats 

include 7 superman hollow complex + max free standing hold rest as needed x 4 rounds
WEIGHTLIFTING
snatch +h snatch on the min x 8
clean +power jerk + hang clean rest 1 min 8
narrow stance back squat 5x5
rest as needed
bent over barbell row 5x5 

15 db thruster + 10 db walking lunge + 50 double under x 4 50/35
rest as needed
33 pull ups 66 wallballs 30/20 + 33 ghd sit ups x 2 rounds for time 

Margaux Alvarez3 Comments