The Vine Yard CrossFit

WOD&WINE/OPEN 2019

SEPT 14th - 2019 OPEN PROGRAM

Warmup: 

9 wall balls 20/14# every 30 seconds x 5 min 

Mobility:

4 min foam roll - hit back, glutes, shoulders, hamstrings and quads 

2 min pigeon right leg 

2 min pigeon left leg 

2 min single leg hamstring forward fold right leg 

2 min single leg hamstring forward fold right leg 

2 min banded lat/lizard stretch left

2 min banded lat/lizard stretch right 

1 min bent arm triceps stretch left 

1 min bent arm triceps stretch right 

2 min frog stretch 

20 min total 

Accessory:

5 muscle up transitions on set of low rings (practice transitioning from below rings to catching in the bottom of the dip - as if you would do a strict muscle) + 

8 Bulgarian split squats 

X 4 rnds nft (not for time)

Workout: 

Buy in 100 du then 4 rounds of 

10 step ups w/DB 50/35#, 24/20 inch + 16 DB pwr snatch alt arms 

Then buy out of 100 du 

For time 

Have fun with this workout and push the pace of the DB snatches! Good luck!

Margaux 2018 

Warmup: 22 min chill run into 20 all out 40 chill x 4 and then 4 min chill pace run

one hour mobility

max s hspu + max hs walk 

rest 3 min

max s hspu + max hs walk 

rest 2 min

max s hspu + max hspu

weightlifting

p snatch ahap 10x2

ohs 10x2 ahap

back squat 20, rest as needed, back squat 10 

50 ft prowler + 25/15 cal assailt bike + 5 power cleans 225/155 rest 3 min x 4

rest as needed 

10 min amrap: 15 chest to bar + 20 cal row + 15 cal assault bike + 7 bmu for time 

3 min of muscle ups (score is total reps)  



Margaux Alvarez4 Comments