The Vine Yard CrossFit

WOD&WINE/OPEN 2019

FEB 1st 2019 OPEN PROGRAM

WARM UP

100 du then 20 du otm x 5 min

MOBILITY

3 min seated straddling (1 min right, center and left)

2 min seated single leg bent over hamstring stretch right

2 min seated single leg bent over hamstring stretch left

2 min butterfly

2 min puppy dog

1 min seal stretch

1 min downward facing dog (go to a plank then push your butt/hips in the air with feet and hands about shoulder width and legs/arms as straight as possible)

2 min elevated lat with bent arms

2 min dragon right

2 min dragon left

accumulated 1 min bar hang

ACCESSORY

10 single leg step ups each leg to box, R leg, then L leg (challenging but doable height) + 12 evil wheels x 4 rnds nft

WORKOUT

15 min amrap of 10 s2oh 115/75# + 10 t2b + 15 wall balls 20/14#

MARGAUX 2019 GAMES PREP

WARM UP

10 wallballs every 30 sec x 5 minutes

30 min mobility

15 ring dips + 10 s hspu + 60ft hs walk rest 2 min x 3

rest as needed

METCON 1

11 mu + 22 ghd sit ups + 66 double unders x 4 rounds

rest as needed

WEIGHTLIFTING

2 Power Snatch on the minute + 20 ft hs walk work on speed on 20 x 10 minutes

10-8-6-4-2

power cleans "

overhead squat 3x10 rest as needed between sets

good morning

5x5 "

strict db press 5x5 each arm

METCON 2

15 toes to bar + 15 hspu + 400m run x 5

ACCESSORY

15 seated leg raises + 30 ghd hip extensions + max free standing hs hold x 3 rounds

Margaux AlvarezComment