The Vine Yard CrossFit

WOD&WINE/OPEN 2019

JAN 14TH, 2019 OPEN PROGRAM

Warmup: 5 burpees + 10 air squats x 5 rnds nft

Mobility:

3 min seated straddle (1 min center, 1 min left, 1 min right)

2 min couch stretch left

2 min couch stretch right

2 min single arm T stretch left

2 min single arm T stretch right

2 min puppy dog stretch

2 min child's pose

2 min elevated lat stretch

2 min butterfly stretch

1 min bar hold/hang

Accessory: 12 bent over rows + max t2b rest as needed x 3 rnds nft

Workout: 500m row + 15 thrusters 95/65# x 3 rnds for time

MARGAUX 2019

Warmup 9 burpees otm x 9 min

mobility + shoulder prehab and drills

Strict press to max then 80% 2 otm x 8 min

Push jerk to max then 80% 2 otm x 8 min

DB step ups, 3x12 each leg (do all reps on 1 leg then all reps on other leg)

rest as needed

2 legless rope climbs + 80ft db walking lunge + 20 alt db power snatch 50/35# x 3 rnds

rest as needed

250m row + 25 goblet squats + 50 du x 4 rnds nft

accessory: 30 hollow rocks + 15 v-ups + 30 hip extensions x 4 rnds nft

Margaux AlvarezComment