The Vine Yard CrossFit

WOD&WINE/OPEN 2019

JANUARY 28th - 2019 OPEN PROGRAM

WARMUP

250m chill row + 25 empty bar thrusters + 250m row

MOBILITY

2 min couch left leg

2 min couch right leg

2 min elevated lat

2 min child's pose with bent arms

2 min lizard left leg

2 min lizard right leg

1 min butterfly

3 min seated straddle

4 min foam roll calves, hamstrings, quads, glutes

ACCESSORY

15 banded good mornings + max strict chin ups + 20 hollow rocks x 3 rnds nft

WORKOUT

12 min running clock: min 1) 10 deadlifts 320/225, min 2) 15/12 cal row, min 3) 15 empty barbell press 45/35, min 4) 8 burpee box jumps 24/20 inch

MARGAUX 2019 GAMES PREP

WARMUP

125 double unders buy in then 30 du otm with singles in remaining time x 5 minutes

30 min mobility

10 ghr + 10 r hyper x 4 rounds

METCON 1

15 muscle ups + 21 ghd sit ups + 9 thrusters 185/125 x 2

rest as needed

WEIGHTLIFTING

10-8-6-4-2 unbroken

P Snatch

squat 5x5

6x3 weighted chin ups

3x10 one arm db rows each arm

METCON 2

100 wallballs 20/14 + 50 toes to bar + 40 hspu + 30 toes to bar + 20 hspu + 10 toes to bar

Margaux Alvarez2 Comments