The Vine Yard CrossFit

WOD&WINE/OPEN 2019

MARCH 27th - 2019 OPEN PROGRAM

2020 OPEN PREP

OCTOBER IS AROUND THE CORNER HERE WE GAUX

WARM UP

1500 m ROW CHILL PACE

MOBILITY

2 MIN FOAM ROLL

2 MIN LEFT DRAGON

2 MIN LEFT LIZARD

2 MIN LEFT PIGEON

2 MIN BUTTERFLY

2 MIN STANDING STRADDLE

2 MIN RIGHT DRAGON

2 MIN RIGHT LIZARD

2 MIN RIGHT PIGEON

2 MIN FOAM ROLL

METCON

100 DB BENCH PRESS 50/35

EACH TIME YOU PUT THE DB DOWN COMPLETE 20 ALTERNATING LUNGES NO DB

SCALE TO 50 BENCH PRESS

ACCESSORY

1 WALL WALK + MAX STATIC HS HOLD

MAX STRICT CHIN UPS

MARGAUX 2019 ROGUE INVITATIONAL PREP

WARM UP

10 wallball every 30 sec x 5 minutes

30 min mobility

120 ft hs walk for time rest 2 min 60 ft hs walk for time

WEIGHTLIFTING

2 Power Snatch OTM x 10 min ahap

1 clean + 1 fs + 1 poweer jerk + 1 back squat + 1 rack jerk + 1 clean ahap rest as needed x 5

Weighted Chin Ups

6x3

RDL

5X5

BENCH PRESS

10-8-6-4-2-1

rest as needed

METCON 1

7 min MU AMRAP

rest as needed

METCON 2

5 s2oh + 10 power clean + 15 deadlift 185/125 x 4 rounds

ACCESSORY

15 V-Ups + 15 evil wheels + 8 bulgarian split squats x 3 rounds

Margaux AlvarezComment