The Vine Yard CrossFit

WOD&WINE/OPEN 2019

SEPTEMBER 5th - 2019 OPEN PROGRAM

WARMUP: 
9 BURPEES OTM X 8 MIN

MOBILITY

2 MIN BANDED LAT/LIZARD LEFT ARM & LEG
2 MIN BENT TRICEP STRETCH LEFT ARM
2 MIN BANDED LAT/LIZARD RIGHT ARM & LEG
2 MIN BENT TRICEP STRETCH RIGHT ARM
2 MIN SHOULDER JOINT STRETCH LEFT ARM
2 MIN SHOULDER JOINT STRETCH RIGHT ARM
1 MIN BAR HANG
2 MIN PUPPY DOG
2 MIN THREAD THE NEEDLE LEFT ARM
2 MIN THREAD THE NEEDLE RIGHT ARM
1 MIN CHILD'S POSE 

ACCESSORY

MAX CHIN UPS
MAX UNBROKEN TOES TO BAR 

METCON 

IN 3 MIN DO 

20/15 CAL ROW + 15 PULL UPS + MAX WALLBALLS 20/14
REST 2 MIN REPEAT X 3

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 Alvarez1 Comment