The Vine Yard CrossFit

WOD&WINE/OPEN 2019

SEPT 15th, 2019 OPEN PROGRAM

UP

25 MIN CHILL RUN

MOBILITY

2 MIN LEFT LEG BANDED LAT LIZARD

2 MIN LEFT LEG BANDED HAMSTRING

2 MIN LEFT LEG BANDED PIGEON

2 MIN LEFT SHOULDER INTERNAL ROTATION

4 MIN FOAM ROLL

2 MIN RIGHT LEG BANDED LAT LIZARD

2 MIN RIGHT LEG BANDED HAMSTRING

2 MIN RIGHT LEG BANDED PIGEON

2 MIN RIGHT SHOULDER INTERNAL ROTATION

ACCESSORY

1 WALL WALK + MAX HS HOLD

8 FALSE GRIP RING STRICT PULL UPS

4 ROUNDS NFT

METCON

4 MIN ON 2 MIN REST X 4 ROUNDS

15 wallballs 20/14 + 10 front suat no rack 135/95 10 boxjumps 24/20 + 15 chest to bar pull ups

MARGAUX 2019 GAMES PREP

2K chill row

one hour mobility

weightlifting

max snatch

10 snatch 60% 8 70% 6- 75% 4-80% 2-85% for time

max clean n jerk

front squat 8x2 with 2 sec pause

weighted pull ups 6x3

rest as needed

metcon 1

20 squats 225/155 + 20 toes to bar + 500m row + 10 squats + 10 toes to bar + 1000 m row

Margaux AlvarezComment