The Vine Yard CrossFit

WOD&WINE/OPEN 2019

JAN 11th - 2019 OPEN PROGRAM

WARMUP

5 pushups + 10 sit ups + 15 airsquats x 4 rnds nft

MOBILITY

2 min banded lizard left

2 min banded pigeon left

2 min banded hamstring left

2 min banded lizard right

2 min banded pigeon right

2 min banded hamstring right

2 min banded bent elbow left

2 min bnaded bent elbow right

1 min bar hang/hold

3 min child's pose with bent arms

ACCESSORY

8 good mornings + 5 false grip ring pullups + 12 evil wheels x 3 rnds nft

METCON

12 min amrap of 8 db power cleans 50/35# + 50ft db walking lunge steps + 10 burpees over the db's

MARGAUX 2018 GAMES PREP

WARM UP

20 min chill run

15 sec all out 45 sec chill pace x 5 min tempo

30 min mobility

15 s hspu + 100 ft hs walk rest 2 min x 3

Find 5 rep deadlift AHAP

Take 80%

METCON 1

AMRAP 18 min

3 deadlift 80% of today 5 rep max + 6 box jump 24/20 + 9 db box overs 50/35 + 12 ambat sit ups

METCON 2

21-18-15-12-9-6-3

-Empty bar OHS 45/35

-Pull Ups

-Run 200 m row between sets

STRENGTH

Strict press to max

80% 5x5

Bent over row

5x5

30 backsquats 225/135 + 1000 m row + 100 pushups for time

Margaux Alvarez2 Comments