The Vine Yard CrossFit

WOD&WINE/OPEN 2019

APRIL 3rd - 2020 OPEN PROGRAM

WARMUP

100 du then 20 du otm with singles in the remaining time x 4 min

MOBILITY

2 min banded lat/lizard stretch right arm

2 min banded bent arm tricep stretch right arm

2 min banded lat/lizard stretch left arm

2 min banded bent arm tricep stretch left arm

2 min banded elvated pigeon right leg

2 min banded lizard right leg

2 min banded elvated pigeon left leg

2 min banded lizard left leg

2 min butterfly

2 Min elevated lat stretch

ACCESSORY

6 false grip ring pull ups + 10 ring dips x 4 nft

METCON

in 3 min: 30 wb 20/14#, max pull ups in remaining time, rest 3 min, then in 3 minutes: 30 wb 20/14# , max DB power snatch 50/35#

MARGAUX 2019 ROGUE INVITATIONAL PREP

WARM UP

10 min run into 20 sec all out 40 sec chill pace x 5 min finish with 10 min chill run

30 MIN MOBILITY

WEIGHTLIFTING

1 Snatch ( pause at receiving position) + 1 H Snatch rest 1 min x 12 ahap

1 clean + 1 front squat + 1 hang clean rest 1 min x 8

Barbell Row

5x5

Weighted 6x3 chin ups

METCON 1

15/12 cal echo bike + 15 c2b + 15 db box step overs 50/35 x 4 rounds

rest as needed

5 min amrap strict hspu

rest as needed

METCON 2

500m row + 10 mu x 3 rounds

ACCESSORY

15 v ups + 15 seated leg raises + 7 ice cream makers + 10 s pull ups NFT x 4 rounds

Margaux AlvarezComment