The Vine Yard CrossFit

WOD&WINE/OPEN 2019

SEPT 19th, 2019 OPEN PROGRAM

WARMUP

100 DU THEN 20 DU OTM WITH SINGLES IN REMAINING TIME X 5 MIN

MOBILITY

3 MIN SEATED STRADDLE (1 MIN LEFT, 1 MIN RIGHT, 1 MIN LEFT)

2 MIN SINGLE LEG HAMSTRING STRETCH FORWARD FOLD RIGHT LEG

2 MIN SINGLE LEG HAMSTRING STRETCH FORWARD FOLD LEFT LEG

2 MIN LIZARD RIGHT LEG

2 MIN LIZARD LEFT LEG

2 MIN BUTTERFLY

2 MIN PUPPY DOG

2 MIN SEAL (MODIFY TO FOREARMS VS PALMS ON FLOOR IF NEED BE)

1 MIN FROG STRETCH

2 MIN STANDING FORWARD FOLD (SLIGHT BEND IN YOUR KNEE IF POSSIBLE)

ACCESSORY

ONE MINUTE HS HOLD - accumulate either on wall or free standing

10 CANDLESTICKS - this is essentially a hollow roll into a superman

3 rounds NFT

METCON

500M ROW + 15 TOES TO BAR + 15 CLEAN N JERKS 135/95 X 3 ROUNDS

MARGAUX 2019 GAMES PREP

concept 2 bike 20 min chill pace into 20/40 x 5

one hour mobility

include 10 ghr + 10 r hyper x 4 rounds in this time

weightlifting

snatch + h snatch ahap rest 1 min x 8

clean + f squat + h clean rest 1 min x 8

rack jerk to max

db bench press 5x5

metcon 1

18/12 assault bike + 10 burpee bench overs + 15 toes to bar + 15/9 cal assault bike rest 3 min x 4

rest as needed

30 hspu + 150 ft hs walk + 30 hspu

Margaux AlvarezComment